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 2 slices (x1) 8% DV 161 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
  • English Muffins Whole-Wheat 1 oz (x1) 3% DV 58 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • English Muffins Whole-Wheat 1 oz (x1) 1% DV 0.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g
  • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g
  • English Muffins Whole-Wheat 1 oz (x1) 4% DV 11.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • English Muffins Whole-Wheat 1 oz (x1) 5% DV 2.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • English Muffins Whole-Wheat 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g
  • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g
  • English Muffins Whole-Wheat 1 oz (x1) 0% DV 0.09g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • English Muffins Whole-Wheat 1 oz (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • English Muffins Whole-Wheat 1 oz (x1) 5% DV 2.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • English Muffins Whole-Wheat 1 oz (x1) 4% DV 0.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • English Muffins Whole-Wheat 1 oz (x1) 6% DV 75.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • English Muffins Whole-Wheat 1 oz (x1) 1% DV 59.6mg
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) 64 64 28
Calories
(%DV)		 161
(8%)		 161
(8%)		 58
(3%)
Fat (g)
(%DV)		 2.2
(3%)		 2.2
(3%)		 0.6
(1%)
Protein (g)
(%DV)		 8
(16%)		 8
(16%)		 2.5
(5%)
Carbohydrate (g)
(%DV)		 27.3
(10%)		 27.3
(10%)		 11.5
(4%)
Sugars (g)
(%DV)		 2.8
(6%)		 2.8
(6%)		 2.3
(5%)
Fiber (g)
(%DV)		 3.8
(14%)		 3.8
(14%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.46
(2%)		 0.46
(2%)		 0.09
(0%)
Net-Carbs (g) 23.5
23.5
9.6
Trans Fatty Acids (g) 0.01
0.01
--
  Minerals
Food # 1 2 3
Weight (g) 64 64 28
Calcium (mg)
(%DV)		 103
(8%)		 103
(8%)		 75.3
(6%)
Iron, Fe (mg)
(%DV)		 1.6
(9%)		 1.6
(9%)		 0.7
(4%)
Potassium, K (mg)
(%DV)		 162.6
(3%)		 162.6
(3%)		 59.6
(1%)
Magnesium (mg)
(%DV)		 48
(11%)		 48
(11%)		 20.2
(5%)
Phosphorus, P (mg)
(%DV)		 135.7
(11%)		 135.7
(11%)		 80.1
(6%)
Sodium (mg)
(%DV)		 291.2
(12%)		 291.2
(12%)		 103.4
(4%)
Zinc, Zn (mg)
(%DV)		 1.1
(10%)		 1.1
(10%)		 0.45
(4%)
Copper, Cu (mg)
(%DV)		 0.15
(16%)		 0.15
(16%)		 0.06
(7%)
Manganese (mg)
(%DV)		 1.4
(60%)		 1.4
(60%)		 0.51
(22%)
Selenium, Se (mcg)
(%DV)		 16.4
(30%)		 16.4
(30%)		 11.4
(21%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 1.2
1.2
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 64 64 28
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)		 0.25
(21%)		 0.25
(21%)		 0.09
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.11
(8%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 2.8
(18%)		 2.8
(18%)		 0.97
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.41
(8%)		 0.41
(8%)		 0.2
(4%)
Vitamin B6 (mg)
(%DV)		 0.14
(8%)		 0.14
(8%)		 0.05
(3%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 26.9
(7%)		 26.9
(7%)		 13.9
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 26.9
(7%)		 26.9
(7%)		 13.9
(3%)
Folate DFE (mcg)
(%)		 26.9
(7%)		 26.9
(7%)		 13.9
(3%)
Choline (mg)
(%DV)		 17.4
(3%)		 17.4
(3%)		 3.9
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1.3
(0%)		 1.3
(0%)		 0.85
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0.28
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 1.9 1.9 1.4
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 55.7
55.7
25.8
Vitamin E (mg)
(%DV)		 1.7
(11%)		 1.7
(11%)		 0.12
(1%)
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)		 5
(4%)		 5
(4%)		 0.28
(0%)
Vitamin K1 (mcg) 0.38
0.38
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 64 64 28
Water (g) 25
25
13
Ash (g) 1
1
0.8
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.89
2.89
1.42
  Carbohydrates
Food # 1 2 3
Weight (g) 64 64 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.02
0.02
--
Glucose (Dextrose) (g) 0.68
0.68
--
Fructose (g) 1.4
1.4
--
Lactose (g) 0.01
0.01
--
Maltose (g) 0.65
0.65
--
Galactose (g) 0
0
--
Starch (g) 18.4
18.4
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 64 64 28
Monounsaturated Fats (g) 0.397
0.397
0.146
Polyunsaturated Fats (g) 1.019
1.019
0.237
Omega 3s (g)
(%AI)		 0.089
(6%)		 0.089
(6%)		 0.013
(1%)
Omega 6s (g)
(%AI)		 0.925
(5%)		 0.925
(5%)		 0.224
(1%)
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)
(%)		 0.088
(5%)		 0.088
(5%)		 --
(--%)
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
0.001
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.922
0.922
--
gamma-Linolenic Acid (GLA) (g) 0.001
0.001
--
c-c-n6-Eicosadienoic Acid (g) 0.001
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) 0.001
0.001
0
Capric Acid (10:0) (g) 0.005
0.005
0
Lauric Acid (12:0) (g) 0.008
0.008
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.005
0.005
0.001
Pentadecanoic Acid (15:0) (g) 0.002
0.002
--
Palmitic Acid (16:0) (g) 0.278
0.278
0.078
Margaric Acid (17:0) (g) 0.002
0.002
--
Stearic Acid (18:0) (g) 0.148
0.148
0.014
Arachidic Acid (20:0) (g) 0.004
0.004
--
Behenic Acid (22:0) (g) 0.004
0.004
--
Lignoceric Acid (24:0) (g) 0.003
0.003
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
--
Pentadecenoic Acid (15:1) (g) 0
0
--
Palmitoleic Acid (16:1) (g) 0.01
0.01
0.01
cis-Palmitoleic Acid (16:1 cis) (g) 0.01
0.01
--
Heptadecenoic Acid (17:1) (g) 0.001
0.001
--
Oleic Acid (18:1) (g) 0.374
0.374
0.136
c-Oleic Acid (18:1 cis) (g) 0.364
0.364
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.011
0.011
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) 0.925
0.925
0.224
Conjugated Linoleic Acid (CLAs) (g) 0.001
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.089
0.089
0.013
Octadecatrienoic Acid (mixed) (g) 0
0
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0.001
0.001
--
Eicosatetraenoic Acid 20:4 (g) 0.003
0.003
0.001
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0
0
--
Trans Fats  
t-Polyenoic Fats (g) 0.003
0.003
--
t-Monoenoic Fats (g) 0.01
0.01
--
t-Palmitoleic Acid (16:1 t) (g) 0
0
--
t-Oleic Acid (18:1 t) (g) 0.01
0.01
--
t-Docosenoic Acid (22:1 t) (g) 0
0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.003
0.003
--
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) 64 64 28
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 58
(8%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 100
(7%)
Leucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 173
(6%)
Lysine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 88
(4%)
Methionine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 40
(6%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 118
(14%)
Threonine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 80
(8%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 --
(--%)		 37
(13%)
Valine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 118
(6%)
Conditional  
Arginine (mg) --
--
118
Cystine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 54
(19%)
Glycine (mg) --
--
103
Proline (mg) --
--
239
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 77
(9%)
Non-Essential  
Alanine (mg) --
--
99
Aspartic acid (mg) --
--
145
Betaine (mg) 81
81
--
Glutamic acid (mg) --
--
727
Hydroxyproline (mg) --
--
--
Serine (mg) --
--
118
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.