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  6. English muffin vs. Spinach raw

English muffin vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between English muffins and spinach raw?

  • English muffins are richer in phosphorus, while spinach raw is higher in vitamin A, folate, vitamin C, manganese, iron, magnesium, potassium, and vitamin B6.
  • Spinach raw's daily need coverage for vitamin A is 188% higher.
  • Spinach raw has 6 times less sodium than English muffins. English muffins have 464mg of sodium, while spinach raw has 79mg.
  • English muffins have a higher glycemic index (77) than spinach raw (32).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Spinach, raw types in this comparison.

Infographic

English muffin vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +171.4%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +90.4%
Contains more PotassiumPotassium +326%
Contains more IronIron +204.5%
Contains less SodiumSodium -83%
Contains more ManganeseManganese +151.3%
~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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +132.1%
Contains more Vitamin B3Vitamin B3 +116.3%
Contains more Vitamin B5Vitamin B5 +586.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +28000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B6Vitamin B6 +353.5%
Contains more FolateFolate +424.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 37µg 194µg 39%
Vitamin C 0.1mg 28.1mg 31%
Manganese 0.357mg 0.897mg 23%
Iron 0.89mg 2.71mg 23%
Sodium 464mg 79mg 17%
Vitamin E 2.03mg 14%
Carbs 46g 3.63g 14%
Magnesium 21mg 79mg 14%
Potassium 131mg 558mg 13%
Phosphorus 133mg 49mg 12%
Vitamin B6 0.043mg 0.195mg 12%
Calories 235kcal 23kcal 11%
Protein 7.7g 2.86g 10%
Vitamin B1 0.181mg 0.078mg 9%
Vitamin B5 0.446mg 0.065mg 8%
Calcium 52mg 99mg 5%
Polyunsaturated fat 0.888g 0.165g 5%
Vitamin B3 1.566mg 0.724mg 5%
Choline 19.3mg 4%
Vitamin B2 0.154mg 0.189mg 3%
Selenium 1µg 2%
Zinc 0.7mg 0.53mg 2%
Vitamin B12 0.04µg 0µg 2%
Fiber 2.7g 2.2g 2%
Fats 1.8g 0.39g 2%
Saturated fat 0.259g 0.063g 1%
Monounsaturated fat 0.302g 0.01g 1%
Net carbs 43.3g 1.43g N/A
Sugar 0.42g N/A
Copper 0.129mg 0.13mg 0%
Tryptophan 0.092mg 0.039mg 0%
Threonine 0.242mg 0.122mg 0%
Isoleucine 0.315mg 0.147mg 0%
Leucine 0.553mg 0.223mg 0%
Lysine 0.241mg 0.174mg 0%
Methionine 0.139mg 0.053mg 0%
Phenylalanine 0.379mg 0.129mg 0%
Valine 0.353mg 0.161mg 0%
Histidine 0.17mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +169.2%
Contains more FatsFats +361.5%
Contains more CarbsCarbs +1167.2%
Contains more OtherOther +39.5%
Contains more WaterWater +117.1%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +2920%
Contains more Poly. FatPolyunsaturated fat +438.2%
Contains less Sat. FatSaturated fat -75.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.