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English muffin vs. Wakame — In-Depth Nutrition Comparison

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How are English muffins and wakame different?

  • English muffins have more vitamin B1, fiber, and phosphorus; however, wakame is richer in manganese, folate, magnesium, copper, iron, and calcium.
  • Wakame covers your daily need for manganese, 45% more than English muffins.
  • English muffins have 5 times more fiber than wakame. English muffins have 2.7g of fiber, while wakame has 0.5g.
  • English muffins contain less sodium.

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

Infographic

English muffin vs Wakame 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%
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +162%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +66.3%
Contains less SodiumSodium -46.8%
Contains more MagnesiumMagnesium +409.5%
Contains more CalciumCalcium +188.5%
Contains more IronIron +144.9%
Contains more CopperCopper +120.2%
Contains more ManganeseManganese +292.2%

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%
Wakame
8
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B1Vitamin B1 +201.7%
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 B2Vitamin B2 +49.4%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more FolateFolate +429.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.6mg

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
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +154.1%
Contains more FatsFats +181.3%
Contains more CarbsCarbs +403.3%
Contains more WaterWater +90%
Contains more OtherOther +200%

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +420.7%
Contains more Poly. FatPolyunsaturated fat +307.3%
Contains less Sat. FatSaturated fat -49.8%

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

All nutrients comparison - raw data values

Nutrient English muffin Wakame DV% diff.
Manganese 0.357mg 1.4mg 45%
Folate 37µg 196µg 40%
Magnesium 21mg 107mg 20%
Sodium 464mg 872mg 18%
Copper 0.129mg 0.284mg 17%
Iron 0.89mg 2.18mg 16%
Carbs 46g 9.14g 12%
Calories 235kcal 45kcal 10%
Vitamin B1 0.181mg 0.06mg 10%
Calcium 52mg 150mg 10%
Protein 7.7g 3.03g 9%
Fiber 2.7g 0.5g 9%
Phosphorus 133mg 80mg 8%
Vitamin E 1mg 7%
Vitamin B2 0.154mg 0.23mg 6%
Vitamin B5 0.446mg 0.697mg 5%
Polyunsaturated fat 0.888g 0.218g 4%
Vitamin K 5.3µg 4%
Zinc 0.7mg 0.38mg 3%
Vitamin B6 0.043mg 0.002mg 3%
Choline 13.9mg 3%
Vitamin C 0.1mg 3mg 3%
Vitamin B12 0.04µg 0µg 2%
Potassium 131mg 50mg 2%
Fats 1.8g 0.64g 2%
Vitamin A 0µg 18µg 2%
Monounsaturated fat 0.302g 0.058g 1%
Selenium 0.7µg 1%
Saturated fat 0.259g 0.13g 1%
Net carbs 43.3g 8.64g N/A
Sugar 0.65g N/A
Vitamin B3 1.566mg 1.6mg 0%
Tryptophan 0.092mg 0.035mg 0%
Threonine 0.242mg 0.165mg 0%
Isoleucine 0.315mg 0.087mg 0%
Leucine 0.553mg 0.257mg 0%
Lysine 0.241mg 0.112mg 0%
Methionine 0.139mg 0.063mg 0%
Phenylalanine 0.379mg 0.112mg 0%
Valine 0.353mg 0.209mg 0%
Histidine 0.17mg 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
30%
English muffin
65%
Wakame

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 0.129g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 408mg)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.