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  6. English muffin vs. Flour

English muffin vs. Flour — In-Depth Nutrition Comparison

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Significant differences between English muffins and flour

  • The amount of vitamin B1, iron, folate, vitamin B3, vitamin B2, and manganese in flour is higher than in English muffins.
  • Flour covers your daily vitamin B1 needs 50% more than English muffins.
  • Flour has 232 times less sodium than English muffins. English muffins have 464mg of sodium, while flour has 2mg.

Specific food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

English muffin vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +246.7%
Contains more PotassiumPotassium +22.4%
Contains more PhosphorusPhosphorus +23.1%
Contains more IronIron +421.3%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +91%
~equal in Magnesium ~22mg
~equal in Zinc ~0.7mg

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%
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +333.7%
Contains more Vitamin B2Vitamin B2 +220.8%
Contains more Vitamin B3Vitamin B3 +277%
Contains more FolateFolate +394.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B6 ~0.044mg

All nutrients comparison - raw data values

Nutrient English muffin Flour DV% diff.
Selenium 33.9µg 62%
Vitamin B1 0.181mg 0.785mg 50%
Iron 0.89mg 4.64mg 47%
Folate 37µg 183µg 37%
Vitamin B3 1.566mg 5.904mg 27%
Vitamin B2 0.154mg 0.494mg 26%
Sodium 464mg 2mg 20%
Manganese 0.357mg 0.682mg 14%
Carbs 46g 76.31g 10%
Calories 235kcal 364kcal 6%
Protein 7.7g 10.33g 5%
Phosphorus 133mg 108mg 4%
Calcium 52mg 15mg 4%
Polyunsaturated fat 0.888g 0.413g 3%
Copper 0.129mg 0.144mg 2%
Choline 10.4mg 2%
Vitamin B12 0.04µg 0µg 2%
Potassium 131mg 107mg 1%
Fats 1.8g 0.98g 1%
Monounsaturated fat 0.302g 0.087g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 73.61g N/A
Magnesium 21mg 22mg 0%
Sugar 0.27g N/A
Fiber 2.7g 2.7g 0%
Zinc 0.7mg 0.7mg 0%
Vitamin E 0.06mg 0%
Vitamin B5 0.446mg 0.438mg 0%
Vitamin B6 0.043mg 0.044mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.259g 0.155g 0%
Tryptophan 0.092mg 0.127mg 0%
Threonine 0.242mg 0.281mg 0%
Isoleucine 0.315mg 0.357mg 0%
Leucine 0.553mg 0.71mg 0%
Lysine 0.241mg 0.228mg 0%
Methionine 0.139mg 0.183mg 0%
Phenylalanine 0.379mg 0.52mg 0%
Valine 0.353mg 0.415mg 0%
Histidine 0.17mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +83.7%
Contains more WaterWater +253.2%
Contains more OtherOther +421.7%
Contains more ProteinProtein +34.2%
Contains more CarbsCarbs +65.9%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +247.1%
Contains more Poly. FatPolyunsaturated fat +115%
Contains less Sat. FatSaturated fat -40.2%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.