Nutrition Comparison Tool

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Whole Wheat Pita
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Whole Wheat Bread
×
English Muffins Plain Enriched With Ca Prop (Includes Sourdough)
×
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Comparison Results
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 4% DV 73 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 3% DV 64 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 1% DV 0.5g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 1% DV 0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 5% DV 15.6g
  • Whole Wheat Bread 2 slices (x1) 9% DV 27.3g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 4% DV 12.5g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 5% DV 2.7g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 5% DV 2.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 6% DV 1.7g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 4% DV 1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 2% DV 0.8g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 2% DV 1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 5% DV 0.9mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 0% DV 4.2mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 4% DV 46.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 1% DV 47.6mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 1% DV 31mg
Comparison Table

Table Legend

  1. Whole Wheat Pita
  2. Whole Wheat Bread
  3. English Muffins Plain Enriched With Ca Prop (Includes Sourdough)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 64 28
Calories
(%DV)		 73
(4%)		 161
(8%)		 64
(3%)
Fat (g)
(%DV)		 0.5
(1%)		 2.2
(3%)		 0.5
(1%)
Protein (g)
(%DV)		 2.7
(5%)		 8
(16%)		 2.5
(5%)
Carbohydrate (g)
(%DV)		 15.6
(5%)		 27.3
(9%)		 12.5
(4%)
Sugars (g)
(%DV)		 0.8
(2%)		 2.8
(6%)		 1
(2%)
Fiber (g)
(%DV)		 1.7
(6%)		 3.8
(14%)		 1
(4%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(0%)		 0.5
(2%)		 0.2
(1%)
Net-Carbs (g) 13.9
23.5
11.6
Trans Fatty Acids (g) ~
0
0
  Minerals
Food # 1 2 3
Weight (g) 28 64 28
Calcium (mg)
(%DV)		 4.2
(0%)		 103
(8%)		 46.3
(4%)
Iron, Fe (mg)
(%DV)		 0.9
(5%)		 1.6
(9%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 47.6
(1%)		 162.6
(3%)		 31
(1%)
Magnesium (mg)
(%DV)		 19.3
(5%)		 48
(11%)		 6.8
(2%)
Phosphorus, P (mg)
(%DV)		 50.4
(4%)		 135.7
(11%)		 26.1
(2%)
Sodium (mg)
(%DV)		 117.9
(5%)		 291.2
(13%)		 120.7
(5%)
Zinc, Zn (mg)
(%DV)		 0.4
(4%)		 1.1
(10%)		 0.3
(3%)
Copper, Cu (mg)
(%DV)		 0.1
(9%)		 0.1
(16%)		 0
(4%)
Manganese (mg)
(%DV)		 0.5
(21%)		 1.4
(60%)		 0.1
(6%)
Selenium, Se (mcg)
(%DV)		 12.3
(22%)		 16.4
(30%)		 6.4
(12%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 64 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0.5
(1%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.3
(21%)		 0.1
(11%)
Riboflavin (B2) (mg)
(%DV)		 0
(2%)		 0.1
(8%)		 0.1
(5%)
Niacin (B3) (mg)
(%DV)		 0.8
(5%)		 2.8
(18%)		 1.2
(7%)
Vitamin B5 (PA) (mg)
(%DV)		 0.2
(5%)		 0.4
(8%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.1
(4%)		 0.1
(8%)		 0
(1%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 9.8
(2%)		 26.9
(7%)		 26.7
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 15.6
(4%)
Food Folate (mcg)
(%)		 9.8
(2%)		 26.9
(7%)		 11.4
(3%)
Folate DFE (mcg)
(%)		 9.8
(2%)		 26.9
(7%)		 37.5
(9%)
Choline (mg)
(%DV)		 7.4
(1%)		 17.4
(3%)		 4.5
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1.1
(0%)		 1.3
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 0
(0%)		 1.9
(0%)		 0
(0%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 14.8
55.7
11.9
Vitamin E (mg)
(%DV)		 0.2
(1%)		 1.7
(11%)		 0.1
(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)		 0.4
(0%)		 5
(4%)		 0.3
(0%)
Vitamin K1 (mcg) ~
0.4
0.1
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 28 64 28
Water (g) 8.6
25
12.4
Ash (g) 1
1
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 1.64
2.89
0.77
  Carbohydrates
Food # 1 2 3
Weight (g) 28 64 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) ~
0
0
Glucose (Dextrose) (g) ~
0.7
0.2
Fructose (g) ~
1.4
0.2
Lactose (g) ~
0
0
Maltose (g) ~
0.7
0.6
Galactose (g) ~
0
0
Starch (g) ~
18.4
10.6
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 64 28
Monounsaturated Fats (mg) 98
397
109
Polyunsaturated Fats (mg) 295
1019
141
Omega 3s (mg)
(%AI)		 15
(1%)		 88
(6%)		 14
(1%)
Omega 6s (mg)
(%AI)		 280
(2%)		 929
(5%)		 128
(1%)
Omega 3 to Omega 6 Ratio 0.05
0.1
0.11
Omega 6 to Omega 3 Ratio 19.25
10.51
9.35
18:3 n-3 c,c,c (ALA) (mg) ~
88
14
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
3
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
1
1
10:0 (mg) 0
5
0
12:0 (mg) 0
8
24
13:0 (mg) ~
~
0
14:0 (mg) 1
5
10
15:0 (mg) ~
2
0
16:0 (mg) 104
278
83
17:0 (mg) ~
2
0
18:0 (mg) 6
148
90
20:0 (mg) ~
4
1
22:0 (mg) ~
4
0
24:0 (mg) ~
3
0
14:1 (mg) ~
0
0
15:1 (mg) ~
0
0
16:1 undifferentiated (mg) 10
10
0
16:1 c (mg) ~
10
~
17:1 (mg) ~
1
0
18:1 undifferentiated (mg) 87
374
109
18:1 c (mg) ~
364
109
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
11
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
0
~
24:1 c (mg) ~
0
0
18:2 undiff (mg) 280
925
128
18:2 n-6 c,c (mg) ~
922
~
18:2 CLAs (mg) ~
1
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 15
89
14
18:3 n-6 c,c,c (mg) ~
1
0
18:3i (mg) ~
0
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
1
0
20:3 undifferentiated (mg) ~
1
0
20:3 n-3 (mg) ~
1
~
20:3 n-6 (mg) ~
0
~
20:4 undifferentiated (mg) 1
3
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
0
~
Trans-Monoenoic Fats (mg) ~
10
0
16:1 t (mg) ~
0
~
18:1 t (mg) ~
10
0
22:1 t (mg) ~
0
~
18:2 t not further def. (mg) ~
3
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 64 28
Betaine (mg) ~
81
27
Tryptophan (mg)
(%RDI)		 42
(15%)		 ~
(~%)		 31
(11%)
Threonine (mg)
(%RDI)		 79
(8%)		 ~
(~%)		 94
(9%)
Isoleucine (mg)
(%RDI)		 103
(7%)		 ~
(~%)		 115
(8%)
Leucine (mg)
(%RDI)		 188
(7%)		 ~
(~%)		 185
(7%)
Lysine (mg)
(%RDI)		 74
(4%)		 ~
(~%)		 128
(6%)
Methionine (mg)
(%RDI)		 43
(6%)		 ~
(~%)		 43
(6%)
Cystine (mg)
(%RDI)		 64
(22%)		 ~
(~%)		 52
(18%)
Phenylalanine (mg)
(%RDI)		 132
(15%)		 ~
(~%)		 118
(14%)
Tyrosine (mg)
(%RDI)		 82
(9%)		 ~
(~%)		 73
(8%)
Valine (mg)
(%RDI)		 123
(7%)		 ~
(~%)		 129
(7%)
Arginine (mg) 127
~
116
Histidine (mg)
(%RDI)		 63
(9%)		 ~
(~%)		 57
(8%)
Alanine (mg) 96
~
114
Aspartic acid (mg) 138
~
172
Glutamic acid (mg) 883
~
628
Glycine (mg) 110
~
99
Proline (mg) 293
~
202
Serine (mg) 131
~
118
Hydroxyproline (mg) ~
~
0
Data Source
Whole Wheat Pita
USDA Food Data Central Standard Release (Common)
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)
English Muffins Plain Enriched With Ca Prop (Includes Sourdough)
USDA Food Data Central Standard Release
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