Rye bread vs. English muffin — In-Depth Nutrition Comparison
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How are rye bread and english muffin different?
- Rye bread has more iron, vitamin B1, manganese, folate, vitamin B3, vitamin B2, fiber, and copper than english muffin.
- Daily need coverage for iron for rye bread is 24% higher.
- Rye bread contains 3 times more Iron than english muffin. While rye bread contains 2.83mg of Iron, english muffin contains only 0.89mg.
- English muffin has less sodium.
- Rye bread has a lower glycemic index (60) than english muffin (77).
Bread, rye and English muffins, plain, unenriched, without calcium propionate (includes sourdough) are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more CalciumCalcium | +40.4% |
| Contains more PotassiumPotassium | +26.7% |
| Contains more IronIron | +218% |
| Contains more CopperCopper | +44.2% |
| Contains more ZincZinc | +62.9% |
| Contains more ManganeseManganese | +130.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -23.1% |
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.
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +139.8% |
| Contains more Vitamin B2Vitamin B2 | +117.5% |
| Contains more Vitamin B3Vitamin B3 | +143% |
| Contains more Vitamin B6Vitamin B6 | +74.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +197.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.5 g
Fats:
3.3 g
Carbs:
48.3 g
Water:
37.3 g
Other:
2.6 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more FatsFats | +83.3% |
| Contains more WaterWater | +12.9% |
~equal in
Protein
~7.7g
~equal in
Carbs
~46g
~equal in
Other
~2.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.626 g
Monounsaturated Fat:
Mono. Fat
1.311 g
Polyunsaturated fat:
Poly. Fat
0.799 g
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 | +334.1% |
| Contains less Sat. FatSaturated Fat | -58.6% |
| Contains more Poly. FatPolyunsaturated fat | +11.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 259kcal | 235kcal |
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| Protein | 8.5g | 7.7g |
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| Fats | 3.3g | 1.8g |
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| Vitamin C | 0.4mg | 0.1mg |
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| Net carbs | 42.5g | 43.3g |
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| Carbs | 48.3g | 46g |
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| Magnesium | 40mg | 21mg |
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| Calcium | 73mg | 52mg |
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| Potassium | 166mg | 131mg |
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| Iron | 2.83mg | 0.89mg |
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| Sugar | 3.85g |
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| Fiber | 5.8g | 2.7g |
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| Copper | 0.186mg | 0.129mg |
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| Zinc | 1.14mg | 0.7mg |
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| Phosphorus | 125mg | 133mg |
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| Sodium | 603mg | 464mg |
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| Vitamin A | 7IU | 0IU |
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| Vitamin E | 0.33mg |
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| Manganese | 0.824mg | 0.357mg |
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| Selenium | 30.9µg |
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| Vitamin B1 | 0.434mg | 0.181mg |
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| Vitamin B2 | 0.335mg | 0.154mg |
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| Vitamin B3 | 3.805mg | 1.566mg |
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| Vitamin B5 | 0.44mg | 0.446mg |
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| Vitamin B6 | 0.075mg | 0.043mg |
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| Vitamin B12 | 0µg | 0.04µg |
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| Vitamin K | 1.2µg |
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| Folate | 110µg | 37µg |
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| Choline | 14.6mg |
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| Saturated Fat | 0.626g | 0.259g |
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| Monounsaturated Fat | 1.311g | 0.302g |
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| Polyunsaturated fat | 0.799g | 0.888g |
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| Tryptophan | 0.096mg | 0.092mg |
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| Threonine | 0.255mg | 0.242mg |
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| Isoleucine | 0.319mg | 0.315mg |
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| Leucine | 0.579mg | 0.553mg |
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| Lysine | 0.233mg | 0.241mg |
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| Methionine | 0.139mg | 0.139mg | |
| Phenylalanine | 0.411mg | 0.379mg |
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| Valine | 0.379mg | 0.353mg |
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| Histidine | 0.182mg | 0.17mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
14%
Minerals Daily Need Coverage Score
67%
30%
Comparison summary
Which food is richer in minerals?
Rye bread is relatively richer in minerals
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
English muffin is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
English muffin contains less Sodium (difference - 139mg)
Which food is lower in Saturated Fat?
English muffin is lower in Saturated Fat (difference - 0.367g)
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 ($)