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English muffin vs. White bread — In-Depth Nutrition Comparison

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How are English muffins and white bread different?

  • English muffins contain less iron, vitamin B1, vitamin B3, folate, calcium, manganese, vitamin B2, and polyunsaturated fat than white bread.
  • White bread covers your daily need for iron, 34% more than English muffins.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

English muffin vs White bread infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more CopperCopper +27.7%
Contains more PhosphorusPhosphorus +35.7%
Contains more CalciumCalcium +176.9%
Contains more IronIron +305.6%
Contains more ManganeseManganese +50.1%
~equal in Magnesium ~23mg
~equal in Potassium ~126mg
~equal in Zinc ~0.74mg
~equal in Sodium ~490mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +194.5%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +205.2%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B6Vitamin B6 +102.3%
Contains more FolateFolate +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +15.6%
Contains more OtherOther +21.2%
Contains more ProteinProtein +14.9%
Contains more FatsFats +85%
~equal in Carbs ~49.42g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +98.3%
Contains more Poly. FatPolyunsaturated fat +80.4%

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

All nutrients comparison - raw data values

Nutrient English muffin White bread DV% diff.
Selenium 22µg 40%
Iron 0.89mg 3.61mg 34%
Vitamin B1 0.181mg 0.533mg 29%
Vitamin B3 1.566mg 4.78mg 20%
Folate 37µg 111µg 19%
Starch 37.17g 15%
Calcium 52mg 144mg 9%
Manganese 0.357mg 0.536mg 8%
Vitamin B2 0.154mg 0.243mg 7%
Polyunsaturated fat 0.888g 1.602g 5%
Phosphorus 133mg 98mg 5%
Choline 14.6mg 3%
Vitamin B6 0.043mg 0.087mg 3%
Copper 0.129mg 0.101mg 3%
Fructose 2.43g 3%
Vitamin B12 0.04µg 0µg 2%
Protein 7.7g 8.85g 2%
Saturated fat 0.259g 0.698g 2%
Calories 235kcal 266kcal 2%
Vitamin B5 0.446mg 0.536mg 2%
Fats 1.8g 3.33g 2%
Vitamin E 0.22mg 1%
Carbs 46g 49.42g 1%
Monounsaturated fat 0.302g 0.599g 1%
Sodium 464mg 490mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 46.72g N/A
Magnesium 21mg 23mg 0%
Potassium 131mg 126mg 0%
Sugar 5.67g N/A
Fiber 2.7g 2.7g 0%
Zinc 0.7mg 0.74mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin White bread
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
33%
White bread
Minerals Daily Need Coverage Score
30%
English muffin
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in glycemic index?
White bread
White bread is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.439g)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.