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

Calories 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


78g = Full Bar. (-- = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 1% DV 0.48g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 1% DV 0.48g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 6% DV 15.6g
  • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 5% 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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Whole Wheat Pita 1 pita, small (4 inch dia) (x1) 0% DV 0.06g
  • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g
  • English Muffins Plain Enriched With Ca Prop (Includes Sourdough) 1 oz (x1) 1% DV 0.21g

Fiber Comparison


28g = 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 0.99g

Sugars 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 0.86mg
  • 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)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 64 28
Calories
(%DV)		 73
(4%)		 161
(8%)		 64
(3%)
Fat (g)
(%DV)		 0.48
(1%)		 2.2
(3%)		 0.48
(1%)
Protein (g)
(%DV)		 2.7
(5%)		 8
(16%)		 2.5
(5%)
Carbohydrate (g)
(%DV)		 15.6
(6%)		 27.3
(10%)		 12.5
(5%)
Sugars (g)
(%DV)		 0.8
(2%)		 2.8
(6%)		 1
(2%)
Fiber (g)
(%DV)		 1.7
(6%)		 3.8
(14%)		 0.99
(4%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 0.46
(2%)		 0.21
(1%)
Net-Carbs (g) 13.9
23.5
11.6
Trans Fatty Acids (g) --
0.01
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)		 0.86
(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
(12%)		 120.7
(5%)
Zinc, Zn (mg)
(%DV)		 0.43
(4%)		 1.1
(10%)		 0.3
(3%)
Copper, Cu (mg)
(%DV)		 0.08
(9%)		 0.15
(16%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.49
(21%)		 1.4
(60%)		 0.14
(6%)
Selenium, Se (mcg)
(%DV)		 12.3
(22%)		 16.4
(30%)		 6.4
(12%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
1.2
--
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%)		 0.51
(1%)
Thiamin (B1) (mg)
(%DV)		 0.09
(8%)		 0.25
(21%)		 0.14
(11%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0.11
(8%)		 0.07
(5%)
Niacin (B3) (mg)
(%DV)		 0.8
(5%)		 2.8
(18%)		 1.2
(7%)
Vitamin B5 (PA) (mg)
(%DV)		 0.23
(5%)		 0.41
(8%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.07
(4%)		 0.14
(8%)		 0.02
(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%)		 0.01
(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) 0 1.9 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 14.8
55.7
11.9
Vitamin E (mg)
(%DV)		 0.17
(1%)		 1.7
(11%)		 0.09
(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)		 0.39
(0%)		 5
(4%)		 0.34
(0%)
Vitamin K1 (mcg) --
0.38
0.06
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 64 28
Water (g) 8.6
25
12.4
Ash (g) 0.56
1
0.49
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) --
0.02
0
Glucose (Dextrose) (g) --
0.68
0.19
Fructose (g) --
1.4
0.2
Lactose (g) --
0.01
0
Maltose (g) --
0.65
0.62
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 (g) 0.098
0.397
0.109
Polyunsaturated Fats (g) 0.295
1.019
0.141
Omega 3s (g)
(%AI)		 0.015
(1%)		 0.089
(6%)		 0.014
(1%)
Omega 6s (g)
(%AI)		 0.28
(2%)		 0.925
(5%)		 0.128
(1%)
Omega 3 to Omega 6 Ratio 0.05
0.1
0.11
Omega 6 to Omega 3 Ratio 19.25
10.4
9.35
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.088
(5%)		 0.014
(1%)
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
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.922
--
gamma-Linolenic Acid (GLA) (g) --
0.001
0
c-c-n6-Eicosadienoic Acid (g) --
0.001
0
DHG-linolenic acid (DGLA) (g) --
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
0.001
0.001
Capric Acid (10:0) (g) 0
0.005
0
Lauric Acid (12:0) (g) 0
0.008
0.024
Tridecanoic Acid (13:0) (g) --
--
0
Myristic Acid (14:0) (g) 0.001
0.005
0.01
Pentadecanoic Acid (15:0) (g) --
0.002
0
Palmitic Acid (16:0) (g) 0.104
0.278
0.083
Margaric Acid (17:0) (g) --
0.002
0
Stearic Acid (18:0) (g) 0.006
0.148
0.09
Arachidic Acid (20:0) (g) --
0.004
0.001
Behenic Acid (22:0) (g) --
0.004
0
Lignoceric Acid (24:0) (g) --
0.003
0
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
cis-Palmitoleic Acid (16:1 cis) (g) --
0.01
--
Heptadecenoic Acid (17:1) (g) --
0.001
0
Oleic Acid (18:1) (g) 0.087
0.374
0.109
c-Oleic Acid (18:1 cis) (g) --
0.364
0.109
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.011
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.28
0.925
0.128
Conjugated Linoleic Acid (CLAs) (g) --
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.015
0.089
0.014
Octadecatrienoic Acid (mixed) (g) --
0
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0.001
0
Eicosatetraenoic Acid 20:4 (g) 0.001
0.003
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0
--
Trans Fats  
t-Polyenoic Fats (g) --
0.003
--
t-Monoenoic Fats (g) --
0.01
0
t-Palmitoleic Acid (16:1 t) (g) --
0
--
t-Oleic Acid (18:1 t) (g) --
0.01
0
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 3
Weight (g) 28 64 28
Essential  
Histidine (mg)
(%RDI)		 63
(9%)		 --
(--%)		 57
(8%)
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%)
Phenylalanine (mg)
(%RDI)		 132
(15%)		 --
(--%)		 118
(14%)
Threonine (mg)
(%RDI)		 79
(8%)		 --
(--%)		 94
(9%)
Tryptophan (mg)
(%RDI)		 42
(15%)		 --
(--%)		 31
(11%)
Valine (mg)
(%RDI)		 123
(7%)		 --
(--%)		 129
(7%)
Conditional  
Arginine (mg) 127
--
116
Cystine (mg)
(%RDI)		 64
(22%)		 --
(--%)		 52
(18%)
Glycine (mg) 110
--
99
Proline (mg) 293
--
202
Tyrosine (mg)
(%RDI)		 82
(9%)		 --
(--%)		 73
(8%)
Non-Essential  
Alanine (mg) 96
--
114
Aspartic acid (mg) 138
--
172
Betaine (mg) --
81
27
Glutamic acid (mg) 883
--
628
Hydroxyproline (mg) --
--
0
Serine (mg) 131
--
118
Data Source
Whole Wheat Pita
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
English Muffins Plain Enriched With Ca Prop (Includes Sourdough)
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.