Nutrition Comparison Tool
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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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • English Muffins Whole-Wheat 1 oz (x1) 1% DV 59.6mg
Comparison Table

Table Legend

  1. Whole Wheat Bread
  2. English Muffins Whole-Wheat
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 64 28
Calories
(%DV)		 161
(8%)		 58
(3%)
Fat (g)
(%DV)		 2.2
(3%)		 0.6
(1%)
Protein (g)
(%DV)		 8
(16%)		 2.5
(5%)
Carbohydrate (g)
(%DV)		 27.3
(10%)		 11.5
(4%)
Sugars (g)
(%DV)		 2.8
(6%)		 2.3
(5%)
Fiber (g)
(%DV)		 3.8
(14%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.46
(2%)		 0.09
(0%)
Net-Carbs (g) 23.5
9.6
Trans Fatty Acids (g) 0.01
--
  Minerals
Food # 1 2
Weight (g) 64 28
Calcium (mg)
(%DV)		 103
(8%)		 75.3
(6%)
Iron, Fe (mg)
(%DV)		 1.6
(9%)		 0.7
(4%)
Potassium, K (mg)
(%DV)		 162.6
(3%)		 59.6
(1%)
Magnesium (mg)
(%DV)		 48
(11%)		 20.2
(5%)
Phosphorus, P (mg)
(%DV)		 135.7
(11%)		 80.1
(6%)
Sodium (mg)
(%DV)		 291.2
(12%)		 103.4
(4%)
Zinc, Zn (mg)
(%DV)		 1.1
(10%)		 0.45
(4%)
Copper, Cu (mg)
(%DV)		 0.15
(16%)		 0.06
(7%)
Manganese (mg)
(%DV)		 1.4
(60%)		 0.51
(22%)
Selenium, Se (mcg)
(%DV)		 16.4
(30%)		 11.4
(21%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 1.2
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 64 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.25
(21%)		 0.09
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 2.8
(18%)		 0.97
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.41
(8%)		 0.2
(4%)
Vitamin B6 (mg)
(%DV)		 0.14
(8%)		 0.05
(3%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 26.9
(7%)		 13.9
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 26.9
(7%)		 13.9
(3%)
Folate DFE (mcg)
(%)		 26.9
(7%)		 13.9
(3%)
Choline (mg)
(%DV)		 17.4
(3%)		 3.9
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 1.3
(0%)		 0.85
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0.28
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 1.9 1.4
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 55.7
25.8
Vitamin E (mg)
(%DV)		 1.7
(11%)		 0.12
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 5
(4%)		 0.28
(0%)
Vitamin K1 (mcg) 0.38
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 64 28
Water (g) 25
13
Ash (g) 1
0.8
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 2.89
1.42
  Carbohydrates
Food # 1 2
Weight (g) 64 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.02
--
Glucose (Dextrose) (g) 0.68
--
Fructose (g) 1.4
--
Lactose (g) 0.01
--
Maltose (g) 0.65
--
Galactose (g) 0
--
Starch (g) 18.4
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 64 28
Monounsaturated Fats (g) 0.397
0.146
Polyunsaturated Fats (g) 1.019
0.237
Omega 3s (g)
(%AI)		 0.089
(6%)		 0.013
(1%)
Omega 6s (g)
(%AI)		 0.925
(5%)		 0.224
(1%)
Omega 3 to Omega 6 Ratio 0.1
0.06
Omega 6 to Omega 3 Ratio 10.4
17.11
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.088
(5%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0.001
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.922
--
gamma-Linolenic Acid (GLA) (g) 0.001
--
c-c-n6-Eicosadienoic Acid (g) 0.001
--
DHG-linolenic acid (DGLA) (g) 0
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.001
0
Capric Acid (10:0) (g) 0.005
0
Lauric Acid (12:0) (g) 0.008
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.005
0.001
Pentadecanoic Acid (15:0) (g) 0.002
--
Palmitic Acid (16:0) (g) 0.278
0.078
Margaric Acid (17:0) (g) 0.002
--
Stearic Acid (18:0) (g) 0.148
0.014
Arachidic Acid (20:0) (g) 0.004
--
Behenic Acid (22:0) (g) 0.004
--
Lignoceric Acid (24:0) (g) 0.003
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.01
0.01
cis-Palmitoleic Acid (16:1 cis) (g) 0.01
--
Heptadecenoic Acid (17:1) (g) 0.001
--
Oleic Acid (18:1) (g) 0.374
0.136
c-Oleic Acid (18:1 cis) (g) 0.364
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.011
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) 0
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.925
0.224
Conjugated Linoleic Acid (CLAs) (g) 0.001
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.089
0.013
Octadecatrienoic Acid (mixed) (g) 0
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0.001
--
Eicosatetraenoic Acid 20:4 (g) 0.003
0.001
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) 0
--
Trans Fats  
t-Polyenoic Fats (g) 0.003
--
t-Monoenoic Fats (g) 0.01
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
t-Oleic Acid (18:1 t) (g) 0.01
--
t-Docosenoic Acid (22:1 t) (g) 0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.003
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 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
--
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.
English Muffins Whole-Wheat
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.