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  6. Rye bread vs. English muffin

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

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How are rye bread and English muffins different?

  • Rye bread has more iron, vitamin B1, manganese, folate, vitamin B3, vitamin B2, fiber, and copper than English muffins.
  • Daily need coverage for iron for rye bread is 24% higher.
  • Rye bread contains 3 times more folate than English muffins. While rye bread contains 110µg of folate, English muffins contain only 37µg.
  • English muffins have less sodium.
  • Rye bread has a lower glycemic index (60) than English muffins (77).

Bread, rye and English muffins, plain, unenriched, without calcium propionate (includes sourdough) are the varieties used in this article.

Infographic

Rye 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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 +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%
~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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
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 +300%
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 A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.446mg

All nutrients comparison - raw data values

Nutrient Rye bread English muffin DV% diff.
Selenium 30.9µg 56%
Iron 2.83mg 0.89mg 24%
Vitamin B1 0.434mg 0.181mg 21%
Manganese 0.824mg 0.357mg 20%
Folate 110µg 37µg 18%
Vitamin B2 0.335mg 0.154mg 14%
Vitamin B3 3.805mg 1.566mg 14%
Fiber 5.8g 2.7g 12%
Copper 0.186mg 0.129mg 6%
Sodium 603mg 464mg 6%
Magnesium 40mg 21mg 5%
Zinc 1.14mg 0.7mg 4%
Choline 14.6mg 3%
Monounsaturated fat 1.311g 0.302g 3%
Calcium 73mg 52mg 2%
Vitamin B6 0.075mg 0.043mg 2%
Vitamin E 0.33mg 2%
Saturated fat 0.626g 0.259g 2%
Protein 8.5g 7.7g 2%
Fats 3.3g 1.8g 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 1.2µg 1%
Polyunsaturated fat 0.799g 0.888g 1%
Calories 259kcal 235kcal 1%
Phosphorus 125mg 133mg 1%
Potassium 166mg 131mg 1%
Carbs 48.3g 46g 1%
Vitamin C 0.4mg 0.1mg 0%
Net carbs 42.5g 43.3g N/A
Sugar 3.85g N/A
Vitamin B5 0.44mg 0.446mg 0%
Tryptophan 0.096mg 0.092mg 0%
Threonine 0.255mg 0.242mg 0%
Isoleucine 0.319mg 0.315mg 0%
Leucine 0.579mg 0.553mg 0%
Lysine 0.233mg 0.241mg 0%
Methionine 0.139mg 0.139mg 0%
Phenylalanine 0.411mg 0.379mg 0%
Valine 0.379mg 0.353mg 0%
Histidine 0.182mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 +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
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 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 +334.1%
Contains less Sat. FatSaturated fat -58.6%
Contains more Poly. FatPolyunsaturated fat +11.1%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.