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English muffin vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between English muffins and seaweed

  • English muffins are richer in phosphorus, vitamin B1, vitamin B3, manganese, and fiber, yet seaweed is richer in folate, iron, magnesium, and calcium.
  • Daily need coverage for folate for seaweed is 36% higher.
  • English muffins contain 4 times more vitamin B1 than seaweed. English muffins contain 0.181mg of vitamin B1, while seaweed contains 0.05mg.
  • Seaweed contains less sodium.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Seaweed, kelp, raw.

Infographic

English muffin vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +47.2%
Contains more PhosphorusPhosphorus +216.7%
Contains more ManganeseManganese +78.5%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +223.1%
Contains more IronIron +220.2%
Contains more ZincZinc +75.7%
Contains less SodiumSodium -49.8%
~equal in Copper ~0.13mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B1Vitamin B1 +262%
Contains more Vitamin B3Vitamin B3 +233.2%
Contains more Vitamin B6Vitamin B6 +2050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more FolateFolate +386.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg

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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +358.3%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +380.7%
Contains more WaterWater +93.8%
Contains more OtherOther +175.4%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +208.2%
Contains more Poly. FatPolyunsaturated fat +1789.4%
~equal in Saturated fat ~0.247g

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 Seaweed
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient English muffin Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 37µg 180µg 36%
Iron 0.89mg 2.85mg 25%
Magnesium 21mg 121mg 24%
Phosphorus 133mg 42mg 13%
Protein 7.7g 1.68g 12%
Carbs 46g 9.57g 12%
Calcium 52mg 168mg 12%
Vitamin B1 0.181mg 0.05mg 11%
Calories 235kcal 43kcal 10%
Sodium 464mg 233mg 10%
Vitamin B3 1.566mg 0.47mg 7%
Manganese 0.357mg 0.2mg 7%
Fiber 2.7g 1.3g 6%
Vitamin E 0.87mg 6%
Polyunsaturated fat 0.888g 0.047g 6%
Zinc 0.7mg 1.23mg 5%
Vitamin B5 0.446mg 0.642mg 4%
Vitamin B6 0.043mg 0.002mg 3%
Vitamin C 0.1mg 3mg 3%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.56g 2%
Choline 12.8mg 2%
Vitamin A 0µg 6µg 1%
Monounsaturated fat 0.302g 0.098g 1%
Selenium 0.7µg 1%
Potassium 131mg 89mg 1%
Net carbs 43.3g 8.27g N/A
Sugar 0.6g N/A
Copper 0.129mg 0.13mg 0%
Vitamin B2 0.154mg 0.15mg 0%
Saturated fat 0.259g 0.247g 0%
Tryptophan 0.092mg 0.048mg 0%
Threonine 0.242mg 0.055mg 0%
Isoleucine 0.315mg 0.076mg 0%
Leucine 0.553mg 0.083mg 0%
Lysine 0.241mg 0.082mg 0%
Methionine 0.139mg 0.025mg 0%
Phenylalanine 0.379mg 0.043mg 0%
Valine 0.353mg 0.072mg 0%
Histidine 0.17mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
30%
English muffin
41%
Seaweed

Comparison summary

Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 77)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.6g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.