Nutrition Comparison Tool
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Whole Wheat Bread
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Whole Wheat Bread
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English Muffins Whole-Wheat
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 13% DV 252 calories
  • Whole Wheat Bread 1 slice (x1) 4% DV 81 calories
  • English Muffins Whole-Wheat 1 muffin (x1) 7% DV 134 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 4% DV 3.5g
  • Whole Wheat Bread 1 slice (x1) 1% DV 1.1g
  • English Muffins Whole-Wheat 1 muffin (x1) 2% DV 1.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 16% DV 42.7g
  • Whole Wheat Bread 1 slice (x1) 5% DV 13.7g
  • English Muffins Whole-Wheat 1 muffin (x1) 10% DV 26.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 25% DV 12.5g
  • Whole Wheat Bread 1 slice (x1) 8% DV 4g
  • English Muffins Whole-Wheat 1 muffin (x1) 12% DV 5.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 0% DV 0mg
  • Whole Wheat Bread 1 slice (x1) 0% DV 0mg
  • English Muffins Whole-Wheat 1 muffin (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 4% DV 0.72g
  • Whole Wheat Bread 1 slice (x1) 1% DV 0.23g
  • English Muffins Whole-Wheat 1 muffin (x1) 1% DV 0.22g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 21% DV 6g
  • Whole Wheat Bread 1 slice (x1) 7% DV 1.9g
  • English Muffins Whole-Wheat 1 muffin (x1) 16% DV 4.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 9% DV 4.3g
  • Whole Wheat Bread 1 slice (x1) 3% DV 1.4g
  • English Muffins Whole-Wheat 1 muffin (x1) 11% DV 5.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 14% DV 2.5mg
  • Whole Wheat Bread 1 slice (x1) 4% DV 0.79mg
  • English Muffins Whole-Wheat 1 muffin (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 12% DV 161mg
  • Whole Wheat Bread 1 slice (x1) 4% DV 51.5mg
  • English Muffins Whole-Wheat 1 muffin (x1) 13% DV 174.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 100 grams (x1) 5% DV 254mg
  • Whole Wheat Bread 1 slice (x1) 2% DV 81.3mg
  • English Muffins Whole-Wheat 1 muffin (x1) 3% DV 138.6mg
Comparison Table

Table Legend

  1. Whole Wheat Bread
  2. Whole Wheat Bread
  3. English Muffins Whole-Wheat
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 32 66
Calories
(%DV)		 252
(13%)		 81
(4%)		 134
(7%)
Fat (g)
(%DV)		 3.5
(4%)		 1.1
(1%)		 1.4
(2%)
Protein (g)
(%DV)		 12.5
(25%)		 4
(8%)		 5.8
(12%)
Carbohydrate (g)
(%DV)		 42.7
(16%)		 13.7
(5%)		 26.7
(10%)
Sugars (g)
(%DV)		 4.3
(9%)		 1.4
(3%)		 5.3
(11%)
Fiber (g)
(%DV)		 6
(21%)		 1.9
(7%)		 4.4
(16%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.72
(4%)		 0.23
(1%)		 0.22
(1%)
Net-Carbs (g) 36.7
11.7
22.2
Trans Fatty Acids (g) 0.02
0.01
--
  Minerals
Food # 1 2 3
Weight (g) 100 32 66
Calcium (mg)
(%DV)		 161
(12%)		 51.5
(4%)		 174.9
(13%)
Iron, Fe (mg)
(%DV)		 2.5
(14%)		 0.79
(4%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 254
(5%)		 81.3
(2%)		 138.6
(3%)
Magnesium (mg)
(%DV)		 75
(18%)		 24
(6%)		 46.9
(11%)
Phosphorus, P (mg)
(%DV)		 212
(17%)		 67.8
(5%)		 186.1
(15%)
Sodium (mg)
(%DV)		 455
(19%)		 145.6
(6%)		 240.2
(10%)
Zinc, Zn (mg)
(%DV)		 1.8
(16%)		 0.57
(5%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0.23
(25%)		 0.07
(8%)		 0.14
(16%)
Manganese (mg)
(%DV)		 2.2
(95%)		 0.7
(30%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 25.7
(47%)		 8.2
(15%)		 26.6
(48%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 1.9
0.61
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 32 66
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.39
(33%)		 0.13
(11%)		 0.2
(17%)
Riboflavin (B2) (mg)
(%DV)		 0.17
(13%)		 0.05
(4%)		 0.09
(7%)
Niacin (B3) (mg)
(%DV)		 4.4
(28%)		 1.4
(9%)		 2.3
(14%)
Vitamin B5 (PA) (mg)
(%DV)		 0.65
(13%)		 0.21
(4%)		 0.46
(9%)
Vitamin B6 (mg)
(%DV)		 0.22
(13%)		 0.07
(4%)		 0.11
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 42
(11%)		 13.4
(3%)		 32.3
(8%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 42
(11%)		 13.4
(3%)		 32.3
(8%)
Folate DFE (mcg)
(%)		 42
(11%)		 13.4
(3%)		 32.3
(8%)
Choline (mg)
(%DV)		 27.2
(5%)		 8.7
(2%)		 9
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 2
(0%)		 0.64
(0%)		 2
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0.66
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 3 0.96 3.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 87
27.8
60.1
Vitamin E (mg)
(%DV)		 2.7
(18%)		 0.85
(6%)		 0.27
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 7.8
(7%)		 2.5
(2%)		 0.66
(1%)
Vitamin K1 (mcg) 0.6
0.19
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 32 66
Water (g) 39
12.5
30.2
Ash (g) 2
0.74
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.52
1.45
3.3
  Carbohydrates
Food # 1 2 3
Weight (g) 100 32 66
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.03
0.01
--
Glucose (Dextrose) (g) 1.1
0.34
--
Fructose (g) 2.2
0.71
--
Lactose (g) 0.01
0
--
Maltose (g) 1
0.33
--
Galactose (g) 0
0
--
Starch (g) 28.7
9.2
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 32 66
Monounsaturated Fats (g) 0.62
0.198
0.339
Polyunsaturated Fats (g) 1.592
0.509
0.551
Omega 3s (g)
(%AI)		 0.139
(9%)		 0.044
(3%)		 0.03
(2%)
Omega 6s (g)
(%AI)		 1.445
(9%)		 0.462
(3%)		 0.519
(3%)
Omega 3 to Omega 6 Ratio 0.1
0.1
0.06
Omega 6 to Omega 3 Ratio 10.4
10.4
17.11
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.137
(9%)		 0.044
(3%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0.001
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.441
0.461
--
gamma-Linolenic Acid (GLA) (g) 0.002
0.001
--
c-c-n6-Eicosadienoic Acid (g) 0.002
0.001
--
DHG-linolenic acid (DGLA) (g) 0
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0.002
0.001
0
Capric Acid (10:0) (g) 0.008
0.003
0
Lauric Acid (12:0) (g) 0.012
0.004
0.001
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.008
0.003
0.002
Pentadecanoic Acid (15:0) (g) 0.003
0.001
--
Palmitic Acid (16:0) (g) 0.435
0.139
0.182
Margaric Acid (17:0) (g) 0.003
0.001
--
Stearic Acid (18:0) (g) 0.231
0.074
0.032
Arachidic Acid (20:0) (g) 0.007
0.002
--
Behenic Acid (22:0) (g) 0.007
0.002
--
Lignoceric Acid (24:0) (g) 0.004
0.001
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
--
Pentadecenoic Acid (15:1) (g) 0
0
--
Palmitoleic Acid (16:1) (g) 0.016
0.005
0.022
cis-Palmitoleic Acid (16:1 cis) (g) 0.016
0.005
--
Heptadecenoic Acid (17:1) (g) 0.002
0.001
--
Oleic Acid (18:1) (g) 0.584
0.187
0.316
c-Oleic Acid (18:1 cis) (g) 0.569
0.182
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.017
0.005
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
0
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.446
0.463
0.519
Conjugated Linoleic Acid (CLAs) (g) 0.001
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.139
0.044
0.03
Octadecatrienoic Acid (mixed) (g) 0
0
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0.001
0
--
Eicosatetraenoic Acid 20:4 (g) 0.004
0.001
0.001
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0
0
--
Trans Fats  
t-Polyenoic Fats (g) 0.005
0.002
--
t-Monoenoic Fats (g) 0.015
0.005
--
t-Palmitoleic Acid (16:1 t) (g) 0
0
--
t-Oleic Acid (18:1 t) (g) 0.015
0.005
--
t-Docosenoic Acid (22:1 t) (g) 0
0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.005
0.002
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 32 66
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 135
(19%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 232
(17%)
Leucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 403
(15%)
Lysine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 204
(10%)
Methionine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 93
(13%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 275
(31%)
Threonine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 187
(18%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 --
(--%)		 85
(30%)
Valine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 273
(15%)
Conditional  
Arginine (mg) --
--
275
Cystine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 125
(44%)
Glycine (mg) --
--
239
Proline (mg) --
--
555
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 180
(21%)
Non-Essential  
Alanine (mg) --
--
231
Aspartic acid (mg) --
--
337
Betaine (mg) 127
40
--
Glutamic acid (mg) --
--
1690
Hydroxyproline (mg) --
--
--
Serine (mg) --
--
274
Data Source
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
English Muffins Whole-Wheat
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.