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Fruit salad vs. English muffin — In-Depth Nutrition Comparison

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Important differences between fruit salad and English muffins

  • Fruit salad has more vitamin A; however, English muffins have more phosphorus, vitamin B1, vitamin B2, manganese, copper, folate, iron, and vitamin B5.
  • English muffins' daily need coverage for sodium is 20% more.
  • Fruit salad is lower in sodium.
  • English muffins have a higher glycemic index than fruit salad.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Fruit salad vs English muffin 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +372.7%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +256%
Contains more CopperCopper +158%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +136.4%
~equal in Selenium ~µg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1545.5%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +339.9%
Contains more Vitamin B5Vitamin B5 +741.5%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1133.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +104.6%
Contains more ProteinProtein +1409.8%
Contains more FatsFats +5900%
Contains more CarbsCarbs +252.5%
Contains more OtherOther +823.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +5940%
Contains more Poly. FatPolyunsaturated fat +7972.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad English muffin DV% diff.
Sodium 5mg 464mg 20%
Phosphorus 14mg 133mg 17%
Protein 0.51g 7.7g 14%
Vitamin B1 0.011mg 0.181mg 14%
Vitamin B2 0.014mg 0.154mg 11%
Carbs 13.05g 46g 11%
Copper 0.05mg 0.129mg 9%
Folate 3µg 37µg 9%
Manganese 0.151mg 0.357mg 9%
Calories 50kcal 235kcal 9%
Vitamin B5 0.053mg 0.446mg 8%
Iron 0.25mg 0.89mg 8%
Vitamin B3 0.356mg 1.566mg 8%
Fiber 1g 2.7g 7%
Polyunsaturated fat 0.011g 0.888g 6%
Zinc 0.14mg 0.7mg 5%
Vitamin C 3.3mg 0.1mg 4%
Calcium 11mg 52mg 4%
Fats 0.03g 1.8g 3%
Magnesium 8mg 21mg 3%
Vitamin A 30µg 0µg 3%
Vitamin B12 0µg 0.04µg 2%
Vitamin B6 0.027mg 0.043mg 1%
Saturated fat 0.004g 0.259g 1%
Monounsaturated fat 0.005g 0.302g 1%
Net carbs 12.05g 43.3g N/A
Potassium 116mg 131mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad English muffin
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
3%
Fruit salad
14%
English muffin
Minerals Daily Need Coverage Score
8%
Fruit salad
30%
English muffin

Comparison summary

Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.255g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 23)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food is richer in vitamins?
English muffin
English muffin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.