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  6. English muffin vs. Wheat

English muffin vs. Wheat — In-Depth Nutrition Comparison

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A recap on differences between English muffins and wheat

  • Wheat is higher than English muffins in manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, vitamin B6, and vitamin B1.
  • Wheat covers your daily manganese needs 115% more than English muffins.
  • English muffins contain 232 times more sodium than wheat . While English muffins contain 464mg of sodium, wheat contains only 2mg.
  • The glycemic index of wheat is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Wheat, durum.

Infographic

English muffin vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +52.9%
Contains more MagnesiumMagnesium +585.7%
Contains more PotassiumPotassium +229%
Contains more IronIron +295.5%
Contains more CopperCopper +328.7%
Contains more ZincZinc +494.3%
Contains more PhosphorusPhosphorus +282%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +743.7%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +131.5%
Contains more Vitamin B3Vitamin B3 +330.3%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +874.4%
Contains more FolateFolate +16.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 0.357mg 3.012mg 115%
Phosphorus 133mg 508mg 54%
Copper 0.129mg 0.553mg 47%
Iron 0.89mg 3.52mg 33%
Vitamin B3 1.566mg 6.738mg 32%
Zinc 0.7mg 4.16mg 31%
Vitamin B6 0.043mg 0.419mg 29%
Magnesium 21mg 144mg 29%
Sodium 464mg 2mg 20%
Vitamin B1 0.181mg 0.419mg 20%
Protein 7.7g 13.68g 12%
Fiber 2.7g 11%
Vitamin B5 0.446mg 0.935mg 10%
Potassium 131mg 431mg 9%
Carbs 46g 71.13g 8%
Calories 235kcal 339kcal 5%
Vitamin B2 0.154mg 0.121mg 3%
Calcium 52mg 34mg 2%
Vitamin B12 0.04µg 0µg 2%
Folate 37µg 43µg 2%
Fats 1.8g 2.47g 1%
Saturated fat 0.259g 0.454g 1%
Polyunsaturated fat 0.888g 0.978g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 71.13g N/A
Monounsaturated fat 0.302g 0.344g 0%
Tryptophan 0.092mg 0.176mg 0%
Threonine 0.242mg 0.366mg 0%
Isoleucine 0.315mg 0.533mg 0%
Leucine 0.553mg 0.934mg 0%
Lysine 0.241mg 0.303mg 0%
Methionine 0.139mg 0.221mg 0%
Phenylalanine 0.379mg 0.681mg 0%
Valine 0.353mg 0.594mg 0%
Histidine 0.17mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +284.8%
Contains more OtherOther +34.8%
Contains more ProteinProtein +77.7%
Contains more FatsFats +37.2%
Contains more CarbsCarbs +54.6%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -43%
Contains more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +10.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.