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

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How are white bread and English muffins different?

  • English muffins contain less iron, vitamin B1, vitamin B3, folate, calcium, manganese, vitamin B2, and polyunsaturated fat than white bread.
  • White bread covers your daily need for iron, 34% more than English muffins.
  • White bread has 3 times more vitamin B3 than English muffins. White bread has 4.78mg of vitamin B3, while English muffins have 1.566mg.

Bread, white, commercially prepared (includes soft bread crumbs) and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types were used in this article.

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White bread vs English muffin infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +176.9%
Contains more IronIron +305.6%
Contains more ManganeseManganese +50.1%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +27.7%
Contains more PhosphorusPhosphorus +35.7%
~equal in Magnesium ~21mg
~equal in Potassium ~131mg
~equal in Zinc ~0.7mg
~equal in Sodium ~464mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +194.5%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +205.2%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B6Vitamin B6 +102.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient White bread English muffin DV% diff.
Selenium 22µg 40%
Iron 3.61mg 0.89mg 34%
Vitamin B1 0.533mg 0.181mg 29%
Vitamin B3 4.78mg 1.566mg 20%
Folate 111µg 37µg 19%
Starch 37.17g 15%
Calcium 144mg 52mg 9%
Manganese 0.536mg 0.357mg 8%
Vitamin B2 0.243mg 0.154mg 7%
Polyunsaturated fat 1.602g 0.888g 5%
Phosphorus 98mg 133mg 5%
Choline 14.6mg 3%
Vitamin B6 0.087mg 0.043mg 3%
Copper 0.101mg 0.129mg 3%
Fructose 2.43g 3%
Vitamin B12 0µg 0.04µg 2%
Protein 8.85g 7.7g 2%
Saturated fat 0.698g 0.259g 2%
Calories 266kcal 235kcal 2%
Vitamin B5 0.536mg 0.446mg 2%
Fats 3.33g 1.8g 2%
Vitamin E 0.22mg 1%
Carbs 49.42g 46g 1%
Monounsaturated fat 0.599g 0.302g 1%
Sodium 490mg 464mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 46.72g 43.3g N/A
Magnesium 23mg 21mg 0%
Potassium 126mg 131mg 0%
Sugar 5.67g N/A
Fiber 2.7g 2.7g 0%
Zinc 0.74mg 0.7mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +14.9%
Contains more FatsFats +85%
Contains more WaterWater +15.6%
Contains more OtherOther +21.2%
~equal in Carbs ~46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +98.3%
Contains more Poly. FatPolyunsaturated fat +80.4%
Contains less Sat. FatSaturated fat -62.9%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.