Whey vs. English muffin — In-Depth Nutrition Comparison

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Summary of differences between whey and English muffins

Whey has more vitamin B12; however, English muffins are higher in manganese, copper, phosphorus, vitamin B1, fiber, iron, vitamin B3, and folate.
English muffins cover your daily need for sodium, 18% more than whey.
Whey has 7 times more vitamin B12 than English muffins. While whey has 0.28µg of vitamin B12, English muffins have only 0.04µg.
Whey has less sodium.
The glycemic index of English muffins is higher.

These are the specific foods used in this comparison Whey, sweet, fluid and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

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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.

Whey

English muffin

Contains more PotassiumPotassium	+22.9%
Contains less SodiumSodium	-88.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+162.5%
Contains more CalciumCalcium	+10.6%
Contains more IronIron	+1383.3%
Contains more CopperCopper	+3125%
Contains more ZincZinc	+438.5%
Contains more PhosphorusPhosphorus	+189.1%
Contains more ManganeseManganese	+35600%

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.

Whey

English muffin

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+600%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+402.8%
Contains more Vitamin B3Vitamin B3	+2016.2%
Contains more Vitamin B5Vitamin B5	+16.4%
Contains more Vitamin B6Vitamin B6	+38.7%
Contains more FolateFolate	+3600%

~equal in Vitamin C ~0.1mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.154mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	54mg	464mg	18%
Manganese	0.001mg	0.357mg	15%
Protein	0.85g	7.7g	14%
Carbs	5.14g	46g	14%
Copper	0.004mg	0.129mg	14%
Vitamin B1	0.036mg	0.181mg	12%
Phosphorus	46mg	133mg	12%
Fiber	0g	2.7g	11%
Vitamin B12	0.28µg	0.04µg	10%
Calories	27kcal	235kcal	10%
Iron	0.06mg	0.89mg	10%
Folate	1µg	37µg	9%
Vitamin B3	0.074mg	1.566mg	9%
Polyunsaturated fat	0.011g	0.888g	6%
Zinc	0.13mg	0.7mg	5%
Selenium	1.9µg		3%
Choline	16mg		3%
Magnesium	8mg	21mg	3%
Fats	0.36g	1.8g	2%
Monounsaturated fat	0.1g	0.302g	1%
Cholesterol	2mg	0mg	1%
Potassium	161mg	131mg	1%
Vitamin B5	0.383mg	0.446mg	1%
Vitamin B6	0.031mg	0.043mg	1%
Calcium	47mg	52mg	1%
Vitamin C	0.1mg	0.1mg	0%
Net carbs	5.14g	43.3g	N/A
Sugar	5.14g		N/A
Vitamin A	3µg	0µg	0%
Vitamin B2	0.158mg	0.154mg	0%
Saturated fat	0.23g	0.259g	0%
Tryptophan	0.013mg	0.092mg	0%
Threonine	0.054mg	0.242mg	0%
Isoleucine	0.047mg	0.315mg	0%
Leucine	0.078mg	0.553mg	0%
Lysine	0.068mg	0.241mg	0%
Methionine	0.016mg	0.139mg	0%
Phenylalanine	0.027mg	0.379mg	0%
Valine	0.046mg	0.353mg	0%
Histidine	0.016mg	0.17mg	0%