Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. English muffin
  5. Compare
  6. English muffin vs. Sweet potato

English muffin vs. Sweet potato — In-Depth Nutrition Comparison

Compare

What are the main differences between English muffins and sweet potato?

  • English muffins are richer in phosphorus, vitamin B1, vitamin B2, folate, and vitamin B3, while sweet potato is higher in vitamin A, vitamin B6, vitamin B5, and potassium.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato has 8 times less sodium than English muffins. English muffins have 464mg of sodium, while sweet potato has 55mg.

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

Infographic

English muffin vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +73.3%
Contains more IronIron +45.9%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +183%
Contains more ManganeseManganese +38.4%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +157.3%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -88.1%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +132.1%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.4%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B6Vitamin B6 +386%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Sodium 464mg 55mg 18%
Vitamin B6 0.043mg 0.209mg 13%
Phosphorus 133mg 47mg 12%
Protein 7.7g 1.57g 12%
Vitamin B1 0.181mg 0.078mg 9%
Carbs 46g 20.12g 9%
Folate 37µg 11µg 7%
Vitamin B5 0.446mg 0.8mg 7%
Vitamin B2 0.154mg 0.061mg 7%
Calories 235kcal 86kcal 7%
Vitamin B3 1.566mg 0.557mg 6%
Polyunsaturated fat 0.888g 0.014g 6%
Potassium 131mg 337mg 6%
Starch 12.65g 5%
Manganese 0.357mg 0.258mg 4%
Zinc 0.7mg 0.3mg 4%
Iron 0.89mg 0.61mg 4%
Fats 1.8g 0.05g 3%
Vitamin C 0.1mg 2.4mg 3%
Vitamin B12 0.04µg 0µg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Calcium 52mg 30mg 2%
Vitamin E 0.26mg 2%
Copper 0.129mg 0.151mg 2%
Saturated fat 0.259g 0.018g 1%
Monounsaturated fat 0.302g 0.001g 1%
Fiber 2.7g 3g 1%
Magnesium 21mg 25mg 1%
Selenium 0.6µg 1%
Fructose 0.7g 1%
Net carbs 43.3g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.092mg 0.031mg 0%
Threonine 0.242mg 0.083mg 0%
Isoleucine 0.315mg 0.055mg 0%
Leucine 0.553mg 0.092mg 0%
Lysine 0.241mg 0.066mg 0%
Methionine 0.139mg 0.029mg 0%
Phenylalanine 0.379mg 0.089mg 0%
Valine 0.353mg 0.086mg 0%
Histidine 0.17mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +390.4%
Contains more FatsFats +3500%
Contains more CarbsCarbs +128.6%
Contains more OtherOther +144.9%
Contains more WaterWater +83.6%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +30100%
Contains more Poly. FatPolyunsaturated fat +6242.9%
Contains less Sat. FatSaturated fat -93.1%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.