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  6. English muffin vs. Rye bread

English muffin vs. Rye bread — In-Depth Nutrition Comparison

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How are English muffin and Rye bread different?

  • Rye bread has more Iron, Vitamin B1, Manganese, Folate, Vitamin B3, Vitamin B2, Fiber, and Copper than English muffin.
  • Daily need coverage for Iron from Rye bread is 24% higher.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Bread, rye are the varieties used in this article.

Infographic

English muffin vs Rye bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains less SodiumSodium -23.1%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +40.4%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +218%
Contains more CopperCopper +44.2%
Contains more ZincZinc +62.9%
Contains more ManganeseManganese +130.8%
~equal in Phosphorus ~125mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +139.8%
Contains more Vitamin B2Vitamin B2 +117.5%
Contains more Vitamin B3Vitamin B3 +143%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more FolateFolate +197.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.44mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more WaterWater +12.9%
Contains more ProteinProtein +10.4%
Contains more FatsFats +83.3%
~equal in Carbs ~48.3g
~equal in Other ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
23% 48% 29%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains less Sat. FatSaturated Fat -58.6%
Contains more Mono. FatMonounsaturated Fat +334.1%
~equal in Polyunsaturated fat ~0.799g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
English muffin Rye bread
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient English muffin Rye bread Opinion
Calories 235kcal 259kcal Rye bread
Protein 7.7g 8.5g Rye bread
Fats 1.8g 3.3g Rye bread
Vitamin C 0.1mg 0.4mg Rye bread
Net carbs 43.3g 42.5g English muffin
Carbs 46g 48.3g Rye bread
Magnesium 21mg 40mg Rye bread
Calcium 52mg 73mg Rye bread
Potassium 131mg 166mg Rye bread
Iron 0.89mg 2.83mg Rye bread
Sugar 3.85g English muffin
Fiber 2.7g 5.8g Rye bread
Copper 0.129mg 0.186mg Rye bread
Zinc 0.7mg 1.14mg Rye bread
Phosphorus 133mg 125mg English muffin
Sodium 464mg 603mg English muffin
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.33mg Rye bread
Manganese 0.357mg 0.824mg Rye bread
Selenium 30.9µg Rye bread
Vitamin B1 0.181mg 0.434mg Rye bread
Vitamin B2 0.154mg 0.335mg Rye bread
Vitamin B3 1.566mg 3.805mg Rye bread
Vitamin B5 0.446mg 0.44mg English muffin
Vitamin B6 0.043mg 0.075mg Rye bread
Vitamin B12 0.04µg 0µg English muffin
Vitamin K 1.2µg Rye bread
Folate 37µg 110µg Rye bread
Choline 14.6mg Rye bread
Saturated Fat 0.259g 0.626g English muffin
Monounsaturated Fat 0.302g 1.311g Rye bread
Polyunsaturated fat 0.888g 0.799g English muffin
Tryptophan 0.092mg 0.096mg Rye bread
Threonine 0.242mg 0.255mg Rye bread
Isoleucine 0.315mg 0.319mg Rye bread
Leucine 0.553mg 0.579mg Rye bread
Lysine 0.241mg 0.233mg English muffin
Methionine 0.139mg 0.139mg
Phenylalanine 0.379mg 0.411mg Rye bread
Valine 0.353mg 0.379mg Rye bread
Histidine 0.17mg 0.182mg Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Rye bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
English muffin
31%
Rye bread
Minerals Daily Need Coverage Score
30%
English muffin
67%
Rye bread

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 139mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 0.367g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.