Vegetable vs. English muffin — In-Depth Nutrition Comparison

Compare

Summary of differences between vegetable and English muffins

Vegetable has more vitamin A and fiber; however, English muffins are higher in phosphorus, vitamin B1, vitamin B5, and copper.
Vegetable covers your daily need for vitamin A, 86% more than English muffins.
Vegetable has 2 times more fiber than English muffins. While vegetable has 4.4g of fiber, English muffins have only 2.7g.
Vegetable has less sodium.
The glycemic index of English muffins is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

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.

Vegetable

English muffin

Contains more PotassiumPotassium	+29%
Contains less SodiumSodium	-92.5%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+108%
Contains more CopperCopper	+55.4%
Contains more ZincZinc	+42.9%
Contains more PhosphorusPhosphorus	+160.8%

~equal in Magnesium ~21mg

~equal in Iron ~0.89mg

~equal in Manganese ~0.357mg

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.

Vegetable

English muffin

Contains more Vitamin CVitamin C	+3100%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+72.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+154.9%
Contains more Vitamin B2Vitamin B2	+28.3%
Contains more Vitamin B3Vitamin B3	+84%
Contains more Vitamin B5Vitamin B5	+195.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+94.7%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	214µg	0µg	24%
Vitamin K	23.5µg		20%
Sodium	35mg	464mg	19%
Phosphorus	51mg	133mg	12%
Carbs	13.09g	46g	11%
Protein	2.86g	7.7g	10%
Calories	65kcal	235kcal	9%
Vitamin B1	0.071mg	0.181mg	9%
Fiber	4.4g	2.7g	7%
Vitamin B5	0.151mg	0.446mg	6%
Polyunsaturated fat	0.072g	0.888g	5%
Copper	0.083mg	0.129mg	5%
Folate	19µg	37µg	5%
Vitamin B3	0.851mg	1.566mg	4%
Choline	24.1mg		4%
Fats	0.15g	1.8g	3%
Vitamin C	3.2mg	0.1mg	3%
Calcium	25mg	52mg	3%
Vitamin B2	0.12mg	0.154mg	3%
Vitamin E	0.38mg		3%
Vitamin B6	0.074mg	0.043mg	2%
Vitamin B12	0µg	0.04µg	2%
Zinc	0.49mg	0.7mg	2%
Monounsaturated fat	0.01g	0.302g	1%
Saturated fat	0.031g	0.259g	1%
Potassium	169mg	131mg	1%
Iron	0.82mg	0.89mg	1%
Selenium	0.3µg		1%
Manganese	0.379mg	0.357mg	1%
Net carbs	8.69g	43.3g	N/A
Magnesium	22mg	21mg	0%
Sugar	3.12g		N/A
Tryptophan	0.029mg	0.092mg	0%
Threonine	0.115mg	0.242mg	0%
Isoleucine	0.139mg	0.315mg	0%
Leucine	0.19mg	0.553mg	0%
Lysine	0.17mg	0.241mg	0%
Methionine	0.034mg	0.139mg	0%
Phenylalanine	0.12mg	0.379mg	0%
Valine	0.149mg	0.353mg	0%
Histidine	0.073mg	0.17mg	0%