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Pan dulce vs. English muffin — In-Depth Nutrition Comparison

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The main differences between pan dulce and English muffins

  • Pan dulce is richer in iron, folate, vitamin B1, vitamin B3, and vitamin B2, yet English muffins are richer in phosphorus.
  • Daily need coverage for iron for pan dulce is 25% higher.
  • Pan dulce has a lower glycemic index than English muffins.

Food types used in this article are Bread, pan dulce, sweet yeast bread and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Pan dulce 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 17% 26% 9.1% 108% 40% 23% 40% 30% 60% 143%
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 +14.3%
Contains more CalciumCalcium +65.4%
Contains more IronIron +222.5%
Contains more ZincZinc +20%
Contains less SodiumSodium -50.9%
Contains more ManganeseManganese +28.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +27.2%
Contains more PhosphorusPhosphorus +41.5%
~equal in Copper ~0.129mg

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 4% 1.7% 5.8% 0% 94% 53% 65% 35% 13% 14% 4% 81% 16%
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 +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin B3Vitamin B3 +121.1%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin B12Vitamin B12 +175%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +191.9%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 12% 56% 22%
Protein: 9.42 g
Fats: 11.58 g
Carbs: 56.38 g
Water: 21.54 g
Other: 1.08 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 +22.3%
Contains more FatsFats +543.3%
Contains more CarbsCarbs +22.6%
Contains more WaterWater +95.5%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 49% 21%
Saturated fat: Sat. Fat 2.183 g
Monounsaturated fat: Mono. Fat 3.499 g
Polyunsaturated fat: Poly. Fat 1.53 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 +1058.6%
Contains more Poly. FatPolyunsaturated fat +72.3%
Contains less Sat. FatSaturated fat -88.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pan dulce English muffin DV% diff.
Selenium 26.2µg 48%
Iron 2.87mg 0.89mg 25%
Folate 108µg 37µg 18%
Starch 37.8g 16%
Vitamin B1 0.377mg 0.181mg 16%
Fats 11.58g 1.8g 15%
Vitamin B3 3.463mg 1.566mg 12%
Cholesterol 30mg 0mg 10%
Sodium 228mg 464mg 10%
Saturated fat 2.183g 0.259g 9%
Monounsaturated fat 3.499g 0.302g 8%
Calories 367kcal 235kcal 7%
Phosphorus 94mg 133mg 6%
Vitamin B2 0.23mg 0.154mg 6%
Choline 29.1mg 5%
Fructose 4.05g 5%
Manganese 0.46mg 0.357mg 4%
Polyunsaturated fat 1.53g 0.888g 4%
Protein 9.42g 7.7g 3%
Calcium 86mg 52mg 3%
Vitamin B12 0.11µg 0.04µg 3%
Carbs 56.38g 46g 3%
Vitamin B5 0.59mg 0.446mg 3%
Fiber 2.3g 2.7g 2%
Vitamin E 0.29mg 2%
Vitamin K 1.6µg 1%
Vitamin B6 0.057mg 0.043mg 1%
Vitamin A 5µg 0µg 1%
Vitamin C 1.2mg 0.1mg 1%
Copper 0.121mg 0.129mg 1%
Potassium 103mg 131mg 1%
Magnesium 24mg 21mg 1%
Zinc 0.84mg 0.7mg 1%
Net carbs 54.08g 43.3g N/A
Sugar 12.5g N/A
Trans fat 1.103g N/A
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%
Omega-3 - ALA 0.066g N/A
Omega-3 - DPA 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 1.21g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pan dulce 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
30%
Pan dulce
14%
English muffin
Minerals Daily Need Coverage Score
50%
Pan dulce
30%
English muffin

Comparison summary

Which food contains less Sodium?
Pan dulce
Pan dulce contains less Sodium (difference - 236mg)
Which food is lower in glycemic index?
Pan dulce
Pan dulce is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pan dulce
Pan dulce is relatively richer in vitamins
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 12.5g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 1.924g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Pan dulce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167935/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.