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, and vitamin B2 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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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White bread

English muffin

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White bread

English muffin

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 Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Omega-3 (ALA)	0.166g		10%
Calcium	144mg	52mg	9%
Manganese	0.536mg	0.357mg	8%
Vitamin B2	0.243mg	0.154mg	7%
Phosphorus	98mg	133mg	5%
Polyunsaturated fat	1.602g	0.888g	5%
Copper	0.101mg	0.129mg	3%
Vitamin B6	0.087mg	0.043mg	3%
Choline	14.6mg		3%
Fructose	2.43g		3%
Calories	266kcal	235kcal	2%
Protein	8.85g	7.7g	2%
Fats	3.33g	1.8g	2%
Vitamin B5	0.536mg	0.446mg	2%
Vitamin B12	0µg	0.04µg	2%
Saturated fat	0.698g	0.259g	2%
Carbs	49.42g	46g	1%
Sodium	490mg	464mg	1%
Vitamin E	0.22mg		1%
Monounsaturated fat	0.599g	0.302g	1%
Protein per 100 calories	3.3g	3.3g	N/A
Calories per 10 g protein	301kcal	305kcal	N/A
Weight per 100 calories	38g	43g	N/A
Unsaturated / Saturated Fat ratio	3.2	4.6	N/A
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-6 (Eicosadienoic acid)	0.002g		N/A