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  6. Flour vs. English muffin

Flour vs. English muffin — In-Depth Nutrition Comparison

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Significant differences between flour and English muffins

  • The amount of vitamin B1, iron, folate, vitamin B3, vitamin B2, and manganese in flour is higher than in English muffins.
  • Flour covers your daily vitamin B1 needs 50% more than English muffins.
  • English muffins have 5 times less iron than flour. Flour has 4.64mg of iron, while English muffins have 0.89mg.
  • Flour contains less sodium.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Flour 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.
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +421.3%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +91%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +246.7%
Contains more PotassiumPotassium +22.4%
Contains more PhosphorusPhosphorus +23.1%
~equal in Magnesium ~21mg
~equal in Zinc ~0.7mg

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.
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +333.7%
Contains more Vitamin B2Vitamin B2 +220.8%
Contains more Vitamin B3Vitamin B3 +277%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +394.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.446mg
~equal in Vitamin B6 ~0.043mg

All nutrients comparison - raw data values

Nutrient Flour English muffin DV% diff.
Selenium 33.9µg 62%
Vitamin B1 0.785mg 0.181mg 50%
Iron 4.64mg 0.89mg 47%
Folate 183µg 37µg 37%
Vitamin B3 5.904mg 1.566mg 27%
Vitamin B2 0.494mg 0.154mg 26%
Sodium 2mg 464mg 20%
Manganese 0.682mg 0.357mg 14%
Carbs 76.31g 46g 10%
Calories 364kcal 235kcal 6%
Protein 10.33g 7.7g 5%
Phosphorus 108mg 133mg 4%
Calcium 15mg 52mg 4%
Polyunsaturated fat 0.413g 0.888g 3%
Copper 0.144mg 0.129mg 2%
Choline 10.4mg 2%
Vitamin B12 0µg 0.04µg 2%
Potassium 107mg 131mg 1%
Fats 0.98g 1.8g 1%
Monounsaturated fat 0.087g 0.302g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 73.61g 43.3g N/A
Magnesium 22mg 21mg 0%
Sugar 0.27g N/A
Fiber 2.7g 2.7g 0%
Zinc 0.7mg 0.7mg 0%
Vitamin E 0.06mg 0%
Vitamin B5 0.438mg 0.446mg 0%
Vitamin B6 0.044mg 0.043mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.259g 0%
Tryptophan 0.127mg 0.092mg 0%
Threonine 0.281mg 0.242mg 0%
Isoleucine 0.357mg 0.315mg 0%
Leucine 0.71mg 0.553mg 0%
Lysine 0.228mg 0.241mg 0%
Methionine 0.183mg 0.139mg 0%
Phenylalanine 0.52mg 0.379mg 0%
Valine 0.415mg 0.353mg 0%
Histidine 0.23mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +34.2%
Contains more CarbsCarbs +65.9%
Contains more FatsFats +83.7%
Contains more WaterWater +253.2%
Contains more OtherOther +421.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 less Sat. FatSaturated fat -40.2%
Contains more Mono. FatMonounsaturated fat +247.1%
Contains more Poly. FatPolyunsaturated fat +115%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.