English muffin vs. Vegetable — In-Depth Nutrition Comparison

Compare

Summary of differences between English muffins and vegetable

English muffins have more phosphorus, vitamin B1, vitamin B5, and copper; however, vegetable is higher in vitamin A and fiber.
Vegetable covers your daily need for vitamin A, 86% more than English muffins.
English muffins have 13 times more sodium than vegetable. While English muffins have 464mg of sodium, vegetable has only 35mg.
The glycemic index of English muffins is higher.

These are the specific foods used in this comparison English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

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.

English muffin

Vegetable

Contains more CalciumCalcium	+108%
Contains more CopperCopper	+55.4%
Contains more ZincZinc	+42.9%
Contains more PhosphorusPhosphorus	+160.8%

Contains more PotassiumPotassium	+29%
Contains less SodiumSodium	-92.5%

~equal in Magnesium ~22mg

~equal in Iron ~0.82mg

~equal in Manganese ~0.379mg

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.

English muffin

Vegetable

Contains more Vitamin B1Vitamin B1	+154.9%
Contains more Vitamin B2Vitamin B2	+28.3%
Contains more Vitamin B3Vitamin B3	+84%
Contains more Vitamin B5Vitamin B5	+195.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+94.7%

Contains more Vitamin CVitamin C	+3100%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+72.1%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	214µg	24%
Vitamin K		23.5µg	20%
Sodium	464mg	35mg	19%
Phosphorus	133mg	51mg	12%
Carbs	46g	13.09g	11%
Protein	7.7g	2.86g	10%
Calories	235kcal	65kcal	9%
Vitamin B1	0.181mg	0.071mg	9%
Fiber	2.7g	4.4g	7%
Vitamin B5	0.446mg	0.151mg	6%
Polyunsaturated fat	0.888g	0.072g	5%
Copper	0.129mg	0.083mg	5%
Folate	37µg	19µg	5%
Vitamin B3	1.566mg	0.851mg	4%
Choline		24.1mg	4%
Fats	1.8g	0.15g	3%
Vitamin C	0.1mg	3.2mg	3%
Calcium	52mg	25mg	3%
Vitamin B2	0.154mg	0.12mg	3%
Vitamin E		0.38mg	3%
Vitamin B6	0.043mg	0.074mg	2%
Vitamin B12	0.04µg	0µg	2%
Zinc	0.7mg	0.49mg	2%
Monounsaturated fat	0.302g	0.01g	1%
Saturated fat	0.259g	0.031g	1%
Potassium	131mg	169mg	1%
Iron	0.89mg	0.82mg	1%
Selenium		0.3µg	1%
Manganese	0.357mg	0.379mg	1%
Net carbs	43.3g	8.69g	N/A
Magnesium	21mg	22mg	0%
Sugar		3.12g	N/A
Tryptophan	0.092mg	0.029mg	0%
Threonine	0.242mg	0.115mg	0%
Isoleucine	0.315mg	0.139mg	0%
Leucine	0.553mg	0.19mg	0%
Lysine	0.241mg	0.17mg	0%
Methionine	0.139mg	0.034mg	0%
Phenylalanine	0.379mg	0.12mg	0%
Valine	0.353mg	0.149mg	0%
Histidine	0.17mg	0.073mg	0%