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

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

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

  • English muffins, plain, enriched, with ca prop (includes sourdough) are higher in iron, vitamin B1, vitamin B3, folate, and manganese, yet waffle is higher in selenium, phosphorus, and calcium.
  • Waffle covers your daily selenium needs 43% more than english muffins, plain, enriched, with ca prop (includes sourdough).
  • English muffins, plain, enriched, with ca prop (includes sourdough) contain 2 times more folate than waffle. While english muffins, plain, enriched, with ca prop (includes sourdough) contain 94µg of folate, waffle contains only 46µg.
  • The amount of saturated fat 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 Waffles, plain, prepared from recipe.

Infographic

English muffins, plain, enriched, with ca prop (includes sourdough) vs Waffle 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%
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +26.3%
Contains more IronIron +73.2%
Contains more CopperCopper +117.7%
Contains more ZincZinc +54.4%
Contains less SodiumSodium -16.8%
Contains more ManganeseManganese +90.6%
Contains more CalciumCalcium +56.4%
Contains more PotassiumPotassium +45.9%
Contains more PhosphorusPhosphorus +106.5%
Contains more SeleniumSelenium +106.3%

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%
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.4%
Contains more Vitamin B3Vitamin B3 +96.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +104.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B12Vitamin B12 +525%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient English muffins, plain, enriched, with ca prop (includes sourdough) Waffle DV% diff.
Selenium 22.4µg 46.2µg 43%
Polyunsaturated fat 0.498g 6.785g 42%
Cholesterol 0mg 69mg 23%
Iron 4mg 2.31mg 21%
Fats 1.69g 14.1g 19%
Vitamin B1 0.477mg 0.263mg 18%
Methionine 153mg 0.179mg 15%
Starch 37.2g 15%
Fiber 3.5g 14%
Phosphorus 92mg 190mg 14%
Folate 94µg 46µg 12%
Vitamin B3 4.07mg 2.073mg 12%
Saturated fat 0.733g 2.866g 10%
Manganese 0.505mg 0.265mg 10%
Calcium 163mg 255mg 9%
Vitamin B12 0.04µg 0.25µg 9%
Copper 0.135mg 0.062mg 8%
Monounsaturated fat 0.383g 3.521g 8%
Vitamin B2 0.25mg 0.347mg 7%
Vitamin A 0µg 65µg 7%
Sodium 425mg 511mg 4%
Carbs 44.17g 32.9g 4%
Choline 16mg 3%
Calories 227kcal 291kcal 3%
Zinc 1.05mg 0.68mg 3%
Protein 8.87g 7.9g 2%
Vitamin C 1.8mg 0.4mg 2%
Vitamin E 0.31mg 2%
Vitamin B5 0.363mg 0.485mg 2%
Vitamin K 1.2µg 1%
Potassium 109mg 159mg 1%
Magnesium 24mg 19mg 1%
Fructose 0.69g 1%
Net carbs 40.67g 32.9g N/A
Sugar 3.53g N/A
Vitamin B6 0.054mg 0.056mg 0%
Tryptophan 0.108mg 0.099mg 0%
Threonine 0.331mg 0.289mg 0%
Isoleucine 0.404mg 0.362mg 0%
Leucine 0.652mg 0.63mg 0%
Lysine 0.45mg 0.384mg 0%
Phenylalanine 0.417mg 0.395mg 0%
Valine 0.454mg 0.409mg 0%
Histidine 0.201mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +12.3%
Contains more CarbsCarbs +34.3%
Contains more FatsFats +734.3%
Contains more OtherOther +81.3%
~equal in Water ~42g

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +819.3%
Contains more Poly. FatPolyunsaturated fat +1262.4%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.