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  6. English muffins vs. Rye bread

English muffins vs. Rye bread — In-Depth Nutrition Comparison

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How are English muffins and Rye bread different?

  • English muffins are richer in Iron, and Calcium, while Rye bread is higher in Selenium, Manganese, Fiber, Vitamin B2, and Copper.
  • Rye bread covers your daily need of Selenium 15% more than English muffins.
  • English muffins contain 2 times more Calcium than Rye bread. English muffins contain 163mg of Calcium, while Rye bread contains 73mg.
  • English muffins are lower in Sodium.

English muffins, plain, enriched, with ca prop (includes sourdough) and Bread, rye types were used in this article.

Infographic

English muffins vs Rye bread 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.
English muffins
English muffins
3
:
7
Rye bread
Rye bread
Contains more Calcium +123.3%
Contains more Iron +41.3%
Contains less Sodium -29.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +35.9%
Contains more Potassium +52.3%
Contains more Copper +37.8%
Contains more Manganese +63.2%
Contains more Selenium +37.9%
Equal in Zinc - 1.14
English muffins
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 150% 18% 40% 10% 56% 29% 45% 66% 123%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Calcium +123.3%
Contains more Iron +41.3%
Contains less Sodium -29.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +35.9%
Contains more Potassium +52.3%
Contains more Copper +37.8%
Contains more Manganese +63.2%
Contains more Selenium +37.9%
Equal in Zinc - 1.14

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.
English muffins
English muffins
4
:
6
Rye bread
Rye bread
Contains more Vitamin C +350%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +38.9%
Contains more Folate +17%
Equal in Vitamin E - 0.33
Equal in Vitamin B1 - 0.434
Equal in Vitamin B3 - 3.805
Equal in Vitamin K - 1.2
English muffins
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 6% 120% 58% 77% 22% 13% 71% 5% 3%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin C +350%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +38.9%
Contains more Folate +17%
Equal in Vitamin E - 0.33
Equal in Vitamin B1 - 0.434
Equal in Vitamin B3 - 3.805
Equal in Vitamin K - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
English muffins
English muffins
2
:
3
Rye bread
Rye bread
Contains more Water +16.8%
Contains more Fats +95.3%
Contains more Other +52%
Equal in Protein - 8.5
Equal in Carbs - 48.3
English muffins
9% 2% 44% 44% 2%
Protein: 8.87 g
Fats: 1.69 g
Carbs: 44.17 g
Water: 43.56 g
Other: 1.71 g
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Water +16.8%
Contains more Fats +95.3%
Contains more Other +52%
Equal in Protein - 8.5
Equal in Carbs - 48.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
English muffins
English muffins
0
:
3
Rye bread
Rye bread
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +242.3%
Contains more Polyunsaturated fat +60.4%
English muffins
45% 24% 31%
Saturated Fat: 0.733 g
Monounsaturated Fat: 0.383 g
Polyunsaturated fat: 0.498 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +242.3%
Contains more Polyunsaturated fat +60.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
English muffins Rye bread
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient English muffins Rye bread Opinion
Net carbs 40.67g 42.5g Rye bread
Protein 8.87g 8.5g English muffins
Fats 1.69g 3.3g Rye bread
Carbs 44.17g 48.3g Rye bread
Calories 227kcal 259kcal Rye bread
Starch 37.2g English muffins
Fructose 0.69g English muffins
Sugar 3.53g 3.85g English muffins
Fiber 3.5g 5.8g Rye bread
Calcium 163mg 73mg English muffins
Iron 4mg 2.83mg English muffins
Magnesium 24mg 40mg Rye bread
Phosphorus 92mg 125mg Rye bread
Potassium 109mg 166mg Rye bread
Sodium 425mg 603mg English muffins
Zinc 1.05mg 1.14mg Rye bread
Copper 0.135mg 0.186mg Rye bread
Manganese 0.505mg 0.824mg Rye bread
Selenium 22.4µg 30.9µg Rye bread
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.31mg 0.33mg Rye bread
Vitamin C 1.8mg 0.4mg English muffins
Vitamin B1 0.477mg 0.434mg English muffins
Vitamin B2 0.25mg 0.335mg Rye bread
Vitamin B3 4.07mg 3.805mg English muffins
Vitamin B5 0.363mg 0.44mg Rye bread
Vitamin B6 0.054mg 0.075mg Rye bread
Folate 94µg 110µg Rye bread
Vitamin B12 0.04µg 0µg English muffins
Vitamin K 1.2µg 1.2µg
Tryptophan 0.108mg 0.096mg English muffins
Threonine 0.331mg 0.255mg English muffins
Isoleucine 0.404mg 0.319mg English muffins
Leucine 0.652mg 0.579mg English muffins
Lysine 0.45mg 0.233mg English muffins
Methionine 153mg 0.139mg English muffins
Phenylalanine 0.417mg 0.411mg English muffins
Valine 0.454mg 0.379mg English muffins
Histidine 0.201mg 0.182mg English muffins
Saturated Fat 0.733g 0.626g Rye bread
Monounsaturated Fat 0.383g 1.311g Rye bread
Polyunsaturated fat 0.498g 0.799g Rye bread
Omega-3 - ALA 0.048g English muffins

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffins Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
English muffins
33%
Rye bread
Minerals Daily Need Coverage Score
58%
English muffins
67%
Rye bread

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.107g)
Which food is lower in Sugar?
English muffins
English muffins is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
English muffins
English muffins contains less Sodium (difference - 178mg)
Which food is lower in glycemic index?
English muffins
English muffins is lower in glycemic index (difference - 15)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 muffins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.