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  6. Rye bread vs. English muffins

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

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How are Rye bread and English muffins different?

  • Rye bread is richer in Selenium, Manganese, Fiber, Vitamin B2, and Copper, while English muffins are higher in Iron, and Calcium.
  • Rye bread covers your daily need of Selenium 15% more than English muffins.
  • Rye bread contains 2 times more Fiber than English muffins. Rye bread contains 5.8g of Fiber, while English muffins contain 3.5g.
  • English muffins are lower in Sodium.

Bread, rye and English muffins, plain, enriched, with ca prop (includes sourdough) types were used in this article.

Infographic

Rye bread vs English muffins 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.
Rye bread
Rye bread
7
:
3
English muffins
English muffins
Contains more Magnesium +66.7%
Contains more Phosphorus +35.9%
Contains more Potassium +52.3%
Contains more Copper +37.8%
Contains more Manganese +63.2%
Contains more Selenium +37.9%
Contains more Calcium +123.3%
Contains more Iron +41.3%
Contains less Sodium -29.5%
Equal in Zinc - 1.05
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
English muffins
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 150% 18% 40% 10% 56% 29% 45% 66% 123%
Contains more Magnesium +66.7%
Contains more Phosphorus +35.9%
Contains more Potassium +52.3%
Contains more Copper +37.8%
Contains more Manganese +63.2%
Contains more Selenium +37.9%
Contains more Calcium +123.3%
Contains more Iron +41.3%
Contains less Sodium -29.5%
Equal in Zinc - 1.05

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.
Rye bread
Rye bread
6
:
4
English muffins
English muffins
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +38.9%
Contains more Folate +17%
Contains more Vitamin C +350%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.31
Equal in Vitamin B1 - 0.477
Equal in Vitamin B3 - 4.07
Equal in Vitamin K - 1.2
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
English muffins
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 6% 120% 58% 77% 22% 13% 71% 5% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +34%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +38.9%
Contains more Folate +17%
Contains more Vitamin C +350%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.31
Equal in Vitamin B1 - 0.477
Equal in Vitamin B3 - 4.07
Equal in Vitamin K - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
English muffins
English muffins
Contains more Fats +95.3%
Contains more Other +52%
Contains more Water +16.8%
Equal in Protein - 8.87
Equal in Carbs - 44.17
Rye bread
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
English muffins
9% 2% 44% 44% 2%
Protein: 8.87 g
Fats: 1.69 g
Carbs: 44.17 g
Water: 43.56 g
Other: 1.71 g
Contains more Fats +95.3%
Contains more Other +52%
Contains more Water +16.8%
Equal in Protein - 8.87
Equal in Carbs - 44.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
3
:
0
English muffins
English muffins
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +242.3%
Contains more Polyunsaturated fat +60.4%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
English muffins
45% 24% 31%
Saturated Fat: 0.733 g
Monounsaturated Fat: 0.383 g
Polyunsaturated fat: 0.498 g
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +242.3%
Contains more Polyunsaturated fat +60.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread English muffins Opinion
Net carbs 42.5g 40.67g Rye bread
Protein 8.5g 8.87g English muffins
Fats 3.3g 1.69g Rye bread
Carbs 48.3g 44.17g Rye bread
Calories 259kcal 227kcal Rye bread
Starch 37.2g English muffins
Fructose 0.69g English muffins
Sugar 3.85g 3.53g English muffins
Fiber 5.8g 3.5g Rye bread
Calcium 73mg 163mg English muffins
Iron 2.83mg 4mg English muffins
Magnesium 40mg 24mg Rye bread
Phosphorus 125mg 92mg Rye bread
Potassium 166mg 109mg Rye bread
Sodium 603mg 425mg English muffins
Zinc 1.14mg 1.05mg Rye bread
Copper 0.186mg 0.135mg Rye bread
Manganese 0.824mg 0.505mg Rye bread
Selenium 30.9µg 22.4µg Rye bread
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg 0.31mg Rye bread
Vitamin C 0.4mg 1.8mg English muffins
Vitamin B1 0.434mg 0.477mg English muffins
Vitamin B2 0.335mg 0.25mg Rye bread
Vitamin B3 3.805mg 4.07mg English muffins
Vitamin B5 0.44mg 0.363mg Rye bread
Vitamin B6 0.075mg 0.054mg Rye bread
Folate 110µg 94µg Rye bread
Vitamin B12 0µg 0.04µg English muffins
Vitamin K 1.2µg 1.2µg
Tryptophan 0.096mg 0.108mg English muffins
Threonine 0.255mg 0.331mg English muffins
Isoleucine 0.319mg 0.404mg English muffins
Leucine 0.579mg 0.652mg English muffins
Lysine 0.233mg 0.45mg English muffins
Methionine 0.139mg 153mg English muffins
Phenylalanine 0.411mg 0.417mg English muffins
Valine 0.379mg 0.454mg English muffins
Histidine 0.182mg 0.201mg English muffins
Saturated Fat 0.626g 0.733g Rye bread
Monounsaturated Fat 1.311g 0.383g Rye bread
Polyunsaturated fat 0.799g 0.498g Rye bread
Omega-3 - ALA 0.048g English muffins

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread English muffins
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Rye bread
32%
English muffins
Minerals Daily Need Coverage Score
67%
Rye bread
58%
English muffins

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.107g)
Which food is lower in Sugar?
English muffins
English muffins is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
English muffins
English muffins contains less Sodium (difference - 178mg)
Which food is lower in glycemic index?
English muffins
English muffins is lower in glycemic index (difference - 15)
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 ($)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. English muffins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/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.