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  6. English muffin vs. Yogurt

English muffin vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between English muffins and yogurt

  • English muffins are higher in manganese, vitamin B1, copper, fiber, iron, vitamin B3, and folate, yet yogurt is higher in vitamin B12 and vitamin B2.
  • Yogurt covers your daily vitamin B12 needs 30% more than English muffins.
  • The amount of sodium in yogurt is lower.
  • The glycemic index of yogurt is lower.

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

Infographic

English muffin vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +90.9%
Contains more IronIron +1171.4%
Contains more CopperCopper +658.8%
Contains more ZincZinc +34.6%
Contains more ManganeseManganese +3866.7%
Contains more CalciumCalcium +111.5%
Contains less SodiumSodium -92.2%
~equal in Potassium ~141mg
~equal in Phosphorus ~135mg

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%
Yogurt
Yogurt
6
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +687%
Contains more Vitamin B3Vitamin B3 +652.9%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more FolateFolate +428.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +80.5%
Contains more Vitamin B6Vitamin B6 +46.5%
Contains more Vitamin B12Vitamin B12 +1775%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Yogurt DV% diff.
Vitamin B12 0.04µg 0.75µg 30%
Sodium 464mg 36mg 19%
Selenium 9.7µg 18%
Manganese 0.357mg 0.009mg 15%
Carbs 46g 3.6g 14%
Vitamin B1 0.181mg 0.023mg 13%
Copper 0.129mg 0.017mg 12%
Fiber 2.7g 0g 11%
Vitamin B2 0.154mg 0.278mg 10%
Iron 0.89mg 0.07mg 10%
Calories 235kcal 59kcal 9%
Folate 37µg 7µg 8%
Vitamin B3 1.566mg 0.208mg 8%
Calcium 52mg 110mg 6%
Polyunsaturated fat 0.888g 0.012g 6%
Protein 7.7g 10.19g 5%
Choline 15.1mg 3%
Fats 1.8g 0.39g 2%
Vitamin B6 0.043mg 0.063mg 2%
Vitamin B5 0.446mg 0.331mg 2%
Cholesterol 0mg 5mg 2%
Magnesium 21mg 11mg 2%
Zinc 0.7mg 0.52mg 2%
Saturated fat 0.259g 0.117g 1%
Monounsaturated fat 0.302g 0.053g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 3.6g N/A
Potassium 131mg 141mg 0%
Sugar 3.24g N/A
Phosphorus 133mg 135mg 0%
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.006g 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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +361.5%
Contains more CarbsCarbs +1177.8%
Contains more OtherOther +233.3%
Contains more ProteinProtein +32.3%
Contains more WaterWater +102.1%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +469.8%
Contains more Poly. FatPolyunsaturated fat +7300%
Contains less Sat. FatSaturated fat -54.8%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.