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  6. English muffins, plain, enriched, with ca prop (includes sourdough) vs. Wafer

English muffins, plain, enriched, with ca prop (includes sourdough) vs. Wafer — In-Depth Nutrition Comparison

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A recap on the differences between english muffins, plain, enriched, with ca prop (includes sourdough) and wafer

  • English muffins, plain, enriched, with ca prop (includes sourdough) are higher in selenium, vitamin B1, calcium, folate, and vitamin B3, yet wafer is higher in copper, manganese, and magnesium.
  • Wafer covers your daily copper needs 36% more than english muffins, plain, enriched, with ca prop (includes sourdough).
  • English muffins, plain, enriched, with ca prop (includes sourdough) contain 5 times more calcium than wafer. While english muffins, plain, enriched, with ca prop (includes sourdough) contain 163mg of calcium, wafer contains only 31mg.
  • The amount of sodium in english muffins, plain, enriched, with ca prop (includes sourdough) is lower.
  • The glycemic index of english muffins, plain, enriched, with ca prop (includes sourdough) is lower.

Food varieties used in this article are English muffins, plain, enriched, with ca prop (includes sourdough) and Cookies, chocolate wafers.

Infographic

English muffins, plain, enriched, with ca prop (includes sourdough) vs Wafer 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 17% 49% 9.6% 150% 45% 29% 39% 55% 66% 122%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +425.8%
Contains less SodiumSodium -26.7%
Contains more SeleniumSelenium +293%
Contains more MagnesiumMagnesium +120.8%
Contains more PotassiumPotassium +92.7%
Contains more CopperCopper +243%
Contains more PhosphorusPhosphorus +43.5%
Contains more ManganeseManganese +37.8%
~equal in Iron ~4.01mg
~equal in Zinc ~1.09mg

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 6% 0% 6.2% 0% 119% 58% 76% 22% 12% 5% 3% 71% 8.7%
Wafer
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more FolateFolate +100%
Contains more CholineCholine +11.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +132.3%
Contains more Vitamin B12Vitamin B12 +125%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg
~equal in Vitamin B5 ~0.381mg
~equal in Vitamin B6 ~0.051mg

All nutrients comparison - raw data values

Nutrient English muffins, plain, enriched, with ca prop (includes sourdough) Wafer DV% diff.
Copper 0.135mg 0.463mg 36%
Selenium 22.4µg 5.7µg 30%
Polyunsaturated fat 0.498g 4.153g 24%
Vitamin B1 0.477mg 0.203mg 23%
Fats 1.69g 14.2g 19%
Saturated fat 0.733g 4.241g 16%
Starch 37.2g 15%
Methionine 153mg 0.105mg 15%
Calcium 163mg 31mg 13%
Folate 94µg 47µg 12%
Monounsaturated fat 0.383g 4.865g 11%
Calories 227kcal 433kcal 10%
Carbs 44.17g 72.7g 10%
Manganese 0.505mg 0.696mg 8%
Vitamin B3 4.07mg 2.858mg 8%
Magnesium 24mg 53mg 7%
Sodium 425mg 580mg 7%
Phosphorus 92mg 132mg 6%
Protein 8.87g 6.6g 5%
Caffeine 0mg 10mg 3%
Vitamin E 0.31mg 0.72mg 3%
Potassium 109mg 210mg 3%
Vitamin C 1.8mg 0mg 2%
Vitamin B12 0.04µg 0.09µg 2%
Cholesterol 0mg 2mg 1%
Fructose 0.69g 1%
Vitamin K 1.2µg 2.4µg 1%
Vitamin B2 0.25mg 0.266mg 1%
Net carbs 40.67g 69.3g N/A
Iron 4mg 4.01mg 0%
Sugar 3.53g 37.43g N/A
Fiber 3.5g 3.4g 0%
Zinc 1.05mg 1.09mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.363mg 0.381mg 0%
Vitamin B6 0.054mg 0.051mg 0%
Choline 16mg 14.3mg 0%
Tryptophan 0.108mg 0.096mg 0%
Threonine 0.331mg 0.22mg 0%
Isoleucine 0.404mg 0.261mg 0%
Leucine 0.652mg 0.447mg 0%
Lysine 0.45mg 0.281mg 0%
Phenylalanine 0.417mg 0.308mg 0%
Valine 0.454mg 0.323mg 0%
Histidine 0.201mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +34.4%
Contains more WaterWater +868%
Contains more FatsFats +740.2%
Contains more CarbsCarbs +64.6%
Contains more OtherOther +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 24% 31%
Saturated fat: Sat. Fat 0.733 g
Monounsaturated fat: Mono. Fat 0.383 g
Polyunsaturated fat: Poly. Fat 0.498 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +1170.2%
Contains more Poly. FatPolyunsaturated fat +733.9%

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, plain, enriched, with ca prop (includes sourdough) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.