Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Whole Wheat Bread
      ×
      Whole Wheat Bread
      ×
      English Muffins Whole-Wheat
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      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.