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Potato vs. English muffin — In-Depth Nutrition Comparison

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Differences between potatoes and English muffins

  • Potatoes have more vitamin C, vitamin B6, and potassium, while English muffins have more phosphorus, vitamin B2, vitamin B1, manganese, and folate.
  • Potatoes' daily need coverage for vitamin C is 22% higher.
  • English muffins contain 7 times less vitamin B6 than potatoes. Potatoes contain 0.298mg of vitamin B6, while English muffins contain 0.043mg.
  • The amount of sodium in potatoes is lower.

The food types used in this comparison are Potatoes, flesh and skin, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Potato 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.
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +224.4%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +333.3%
Contains more CopperCopper +17.3%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +78.5%
~equal in Magnesium ~21mg
~equal in Iron ~0.89mg

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.
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +19600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +593%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +88.2%
Contains more ProteinProtein +275.6%
Contains more FatsFats +1900%
Contains more CarbsCarbs +163%
Contains more OtherOther +114.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -90.3%
Contains more Mono. FatMonounsaturated fat +15000%
Contains more Poly. FatPolyunsaturated fat +2014.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato English muffin DV% diff.
Vitamin C 19.7mg 0.1mg 22%
Vitamin B6 0.298mg 0.043mg 20%
Sodium 6mg 464mg 20%
Phosphorus 57mg 133mg 11%
Protein 2.05g 7.7g 11%
Carbs 17.49g 46g 10%
Vitamin B2 0.032mg 0.154mg 9%
Potassium 425mg 131mg 9%
Vitamin B1 0.081mg 0.181mg 8%
Calories 77kcal 235kcal 8%
Manganese 0.2mg 0.357mg 7%
Starch 15.29g 6%
Polyunsaturated fat 0.042g 0.888g 6%
Folate 15µg 37µg 6%
Zinc 0.3mg 0.7mg 4%
Calcium 12mg 52mg 4%
Fats 0.09g 1.8g 3%
Vitamin B3 1.061mg 1.566mg 3%
Vitamin B5 0.295mg 0.446mg 3%
Vitamin K 2µg 2%
Copper 0.11mg 0.129mg 2%
Choline 12.1mg 2%
Fiber 2.1g 2.7g 2%
Vitamin B12 0µg 0.04µg 2%
Saturated fat 0.025g 0.259g 1%
Selenium 0.4µg 1%
Monounsaturated fat 0.002g 0.302g 1%
Iron 0.81mg 0.89mg 1%
Net carbs 15.39g 43.3g N/A
Magnesium 23mg 21mg 0%
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.021mg 0.092mg 0%
Threonine 0.067mg 0.242mg 0%
Isoleucine 0.066mg 0.315mg 0%
Leucine 0.098mg 0.553mg 0%
Lysine 0.107mg 0.241mg 0%
Methionine 0.032mg 0.139mg 0%
Phenylalanine 0.081mg 0.379mg 0%
Valine 0.103mg 0.353mg 0%
Histidine 0.035mg 0.17mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
14%
English muffin
Minerals Daily Need Coverage Score
19%
Potato
30%
English muffin

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 458mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.234g)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
English muffin
English muffin is lower in glycemic index (difference - 9)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.2)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.