Yogurt vs. English muffin — In-Depth Nutrition Comparison

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A recap on differences between yogurt and English muffins

Yogurt is higher in vitamin B12 and vitamin B2, yet English muffins are higher in manganese, vitamin B1, copper, fiber, iron, vitamin B3, and folate.
Yogurt covers your daily vitamin B12 needs 30% more than English muffins.
Yogurt contains 2 times more vitamin B2 than English muffins. While yogurt contains 0.278mg of vitamin B2, English muffins contain only 0.154mg.
The amount of sodium in yogurt is lower.
The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat 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.

Yogurt

English muffin

Contains more CalciumCalcium	+111.5%
Contains less SodiumSodium	-92.2%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+90.9%
Contains more IronIron	+1171.4%
Contains more CopperCopper	+658.8%
Contains more ZincZinc	+34.6%
Contains more ManganeseManganese	+3866.7%

~equal in Potassium ~131mg

~equal in Phosphorus ~133mg

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.

Yogurt

English muffin

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+80.5%
Contains more Vitamin B6Vitamin B6	+46.5%
Contains more Vitamin B12Vitamin B12	+1775%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+687%
Contains more Vitamin B3Vitamin B3	+652.9%
Contains more Vitamin B5Vitamin B5	+34.7%
Contains more FolateFolate	+428.6%

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.75µg	0.04µg	30%
Sodium	36mg	464mg	19%
Selenium	9.7µg		18%
Manganese	0.009mg	0.357mg	15%
Carbs	3.6g	46g	14%
Vitamin B1	0.023mg	0.181mg	13%
Copper	0.017mg	0.129mg	12%
Fiber	0g	2.7g	11%
Vitamin B2	0.278mg	0.154mg	10%
Iron	0.07mg	0.89mg	10%
Calories	59kcal	235kcal	9%
Folate	7µg	37µg	8%
Vitamin B3	0.208mg	1.566mg	8%
Calcium	110mg	52mg	6%
Polyunsaturated fat	0.012g	0.888g	6%
Protein	10.19g	7.7g	5%
Choline	15.1mg		3%
Fats	0.39g	1.8g	2%
Vitamin B6	0.063mg	0.043mg	2%
Vitamin B5	0.331mg	0.446mg	2%
Cholesterol	5mg	0mg	2%
Magnesium	11mg	21mg	2%
Zinc	0.52mg	0.7mg	2%
Saturated fat	0.117g	0.259g	1%
Monounsaturated fat	0.053g	0.302g	1%
Vitamin C	0mg	0.1mg	0%
Net carbs	3.6g	43.3g	N/A
Potassium	141mg	131mg	0%
Sugar	3.24g		N/A
Phosphorus	135mg	133mg	0%
Vitamin E	0.01mg		0%
Vitamin A	1µg	0µg	0%
Trans fat	0.006g		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 - ALA	0.001g		N/A
Omega-6 - Linoleic acid	0.01g		N/A