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Oat bread vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between oat bread and English muffins?

  • Oat bread has more iron, vitamin B1, vitamin B3, manganese, vitamin B2, folate, fiber, and monounsaturated fat than English muffins.
  • Oat bread's daily need coverage for iron is 28% higher.
  • English muffins have 5 times less monounsaturated fat than oat bread. Oat bread has 1.59g of monounsaturated fat, while English muffins have 0.302g.
  • Oat bread is lower in sodium.
  • English muffins have a higher glycemic index (77) than oat bread (64).

We used Bread, oat bran and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Oat bread vs English muffin 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 25% 20% 13% 117% 45% 24% 60% 46% 102% 164%
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 more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +250.6%
Contains more ZincZinc +27.1%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.129mg
~equal in Phosphorus ~133mg

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% 0.67% 8.8% 0% 126% 80% 91% 35% 17% 0% 3% 61% 10%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +178.5%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B3Vitamin B3 +208.5%
Contains more Vitamin B5Vitamin B5 +30.3%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 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 ProteinProtein +35.1%
Contains more FatsFats +144.4%
Contains more CarbsCarbs +15.6%
Contains more OtherOther +71.4%
~equal in Water ~42.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 0.697 g
Monounsaturated fat: Mono. Fat 1.59 g
Polyunsaturated fat: Poly. Fat 1.694 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 more Mono. FatMonounsaturated fat +426.5%
Contains more Poly. FatPolyunsaturated fat +90.8%
Contains less Sat. FatSaturated fat -62.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat bread English muffin DV% diff.
Selenium 30µg 55%
Iron 3.12mg 0.89mg 28%
Vitamin B1 0.504mg 0.181mg 27%
Vitamin B3 4.831mg 1.566mg 20%
Manganese 0.779mg 0.357mg 18%
Vitamin B2 0.346mg 0.154mg 15%
Folate 81µg 37µg 11%
Fiber 4.5g 2.7g 7%
Polyunsaturated fat 1.694g 0.888g 5%
Protein 10.4g 7.7g 5%
Sodium 353mg 464mg 5%
Fats 4.4g 1.8g 4%
Monounsaturated fat 1.59g 0.302g 3%
Magnesium 35mg 21mg 3%
Vitamin B5 0.581mg 0.446mg 3%
Choline 18.7mg 3%
Vitamin E 0.44mg 3%
Vitamin B6 0.073mg 0.043mg 2%
Zinc 0.89mg 0.7mg 2%
Saturated fat 0.697g 0.259g 2%
Carbs 39.8g 46g 2%
Vitamin B12 0µg 0.04µg 2%
Phosphorus 141mg 133mg 1%
Vitamin K 1.2µg 1%
Copper 0.135mg 0.129mg 1%
Calcium 65mg 52mg 1%
Calories 236kcal 235kcal 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 35.3g 43.3g N/A
Potassium 147mg 131mg 0%
Sugar 7.7g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.131mg 0.092mg 0%
Threonine 0.299mg 0.242mg 0%
Isoleucine 0.399mg 0.315mg 0%
Leucine 0.733mg 0.553mg 0%
Lysine 0.297mg 0.241mg 0%
Methionine 0.179mg 0.139mg 0%
Phenylalanine 0.518mg 0.379mg 0%
Valine 0.461mg 0.353mg 0%
Histidine 0.225mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat bread 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
33%
Oat bread
14%
English muffin
Minerals Daily Need Coverage Score
62%
Oat bread
30%
English muffin

Comparison summary

Which food contains less Sodium?
Oat bread
Oat bread contains less Sodium (difference - 111mg)
Which food is lower in glycemic index?
Oat bread
Oat bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Oat bread
Oat bread is relatively richer in minerals
Which food is richer in vitamins?
Oat bread
Oat bread is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 7.7g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.438g)
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 ($)

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. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.