English muffin vs. Rye bread — In-Depth Nutrition Comparison
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How are English muffins and rye bread different?
- Rye bread has more iron, vitamin B1, manganese, folate, vitamin B3, vitamin B2, fiber, and copper than English muffins.
- Daily need coverage for iron for rye bread is 24% higher.
- Rye bread has a lower glycemic index (60) than English muffins (77).
English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Bread, rye are the varieties used in this article.
Infographic
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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.
| 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% |
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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +300% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 30.9µg | 56% | |
| Iron | 0.89mg | 2.83mg | 24% |
| Vitamin B1 | 0.181mg | 0.434mg | 21% |
| Manganese | 0.357mg | 0.824mg | 20% |
| Folate | 37µg | 110µg | 18% |
| Vitamin B2 | 0.154mg | 0.335mg | 14% |
| Vitamin B3 | 1.566mg | 3.805mg | 14% |
| Fiber | 2.7g | 5.8g | 12% |
| Copper | 0.129mg | 0.186mg | 6% |
| Sodium | 464mg | 603mg | 6% |
| Magnesium | 21mg | 40mg | 5% |
| Zinc | 0.7mg | 1.14mg | 4% |
| Choline | 14.6mg | 3% | |
| Monounsaturated fat | 0.302g | 1.311g | 3% |
| Calcium | 52mg | 73mg | 2% |
| Vitamin B6 | 0.043mg | 0.075mg | 2% |
| Vitamin E | 0.33mg | 2% | |
| Saturated fat | 0.259g | 0.626g | 2% |
| Protein | 7.7g | 8.5g | 2% |
| Fats | 1.8g | 3.3g | 2% |
| Vitamin B12 | 0.04µg | 0µg | 2% |
| Vitamin K | 1.2µg | 1% | |
| Polyunsaturated fat | 0.888g | 0.799g | 1% |
| Calories | 235kcal | 259kcal | 1% |
| Phosphorus | 133mg | 125mg | 1% |
| Potassium | 131mg | 166mg | 1% |
| Carbs | 46g | 48.3g | 1% |
| Vitamin C | 0.1mg | 0.4mg | 0% |
| Net carbs | 43.3g | 42.5g | N/A |
| Sugar | 3.85g | N/A | |
| Vitamin B5 | 0.446mg | 0.44mg | 0% |
| Tryptophan | 0.092mg | 0.096mg | 0% |
| Threonine | 0.242mg | 0.255mg | 0% |
| Isoleucine | 0.315mg | 0.319mg | 0% |
| Leucine | 0.553mg | 0.579mg | 0% |
| Lysine | 0.241mg | 0.233mg | 0% |
| Methionine | 0.139mg | 0.139mg | 0% |
| Phenylalanine | 0.379mg | 0.411mg | 0% |
| Valine | 0.353mg | 0.379mg | 0% |
| Histidine | 0.17mg | 0.182mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
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
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
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
