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Puff pastry vs. English muffin — In-Depth Nutrition Comparison

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Significant differences between puff pastry and English muffins

  • Puff pastry has more iron, vitamin B3, vitamin B1, vitamin B2, and manganese; however, English muffins are richer in phosphorus and vitamin B5.
  • Puff pastry covers your daily saturated fat needs 26% more than English muffins.
  • English muffins have 3 times less iron than puff pastry. Puff pastry has 2.6mg of iron, while English muffins have 0.89mg.
  • English muffins contain less saturated fat.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of puff pastry is 56.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 IronIron +192.1%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +38.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +111.3%
Contains more CopperCopper +12.2%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +121.7%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +78.5%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +142.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 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 FatsFats +2038.9%
Contains more WaterWater +468.9%
Contains more OtherOther +140%
~equal in Protein ~7.7g
~equal in Carbs ~46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 +2823.2%
Contains more Poly. FatPolyunsaturated fat +2403.2%
Contains less Sat. FatSaturated fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Puff pastry English muffin DV% diff.
Polyunsaturated fat 22.228g 0.888g 142%
Fats 38.5g 1.8g 56%
Selenium 24.5µg 45%
Saturated fat 5.502g 0.259g 24%
Monounsaturated fat 8.828g 0.302g 21%
Iron 2.6mg 0.89mg 21%
Calories 558kcal 235kcal 16%
Vitamin K 16.3µg 14%
Vitamin B3 3.8mg 1.566mg 14%
Vitamin B1 0.323mg 0.181mg 12%
Phosphorus 60mg 133mg 10%
Vitamin B5 0mg 0.446mg 9%
Sodium 253mg 464mg 9%
Vitamin B2 0.258mg 0.154mg 8%
Manganese 0.495mg 0.357mg 6%
Fiber 1.5g 2.7g 5%
Folate 55µg 37µg 5%
Vitamin E 0.55mg 4%
Calcium 10mg 52mg 4%
Vitamin B12 0µg 0.04µg 2%
Copper 0.115mg 0.129mg 2%
Potassium 62mg 131mg 2%
Vitamin B6 0.019mg 0.043mg 2%
Zinc 0.54mg 0.7mg 1%
Choline 6.2mg 1%
Magnesium 16mg 21mg 1%
Protein 7.4g 7.7g 1%
Vitamin C 0mg 0.1mg 0%
Carbs 45.7g 46g 0%
Net carbs 44.2g 43.3g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.092mg 0%
Threonine 0.198mg 0.242mg 0%
Isoleucine 0.275mg 0.315mg 0%
Leucine 0.514mg 0.553mg 0%
Lysine 0.144mg 0.241mg 0%
Methionine 0.131mg 0.139mg 0%
Phenylalanine 0.367mg 0.379mg 0%
Valine 0.312mg 0.353mg 0%
Histidine 0.158mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry 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
24%
Puff pastry
14%
English muffin
Minerals Daily Need Coverage Score
43%
Puff pastry
30%
English muffin

Comparison summary

Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 211mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 5.243g)
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 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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.