English Muffin vs. Bean Sprouts
Nutrition comparison of English Muffin and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and bean sprouts:
- Bean sprout is a great source of Vitamin C.
- English muffin has more thiamin, riboflavin and niacin.
- English muffin is a great source of iron and protein.
- English muffin is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
English muffin is high in calories and bean sprout has 87% less calories than english muffin - bean sprout has 30 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is lighter in protein, heavier in carbs and similar to bean sprouts for fat. English muffin has a macronutrient ratio of 15:77:8 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Bean Sprouts | |
|---|---|---|
| Protein | 15% | 33% |
| Carbohydrates | 77% | 63% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and bean sprout has 87% less carbohydrates than english muffin - bean sprout has 5.9g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
English muffin is an excellent source of dietary fiber and it has 156% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Bean sprouts and english muffin contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
English muffin is a great source of protein and it has 186% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both bean sprouts and english muffin are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than english muffin - bean sprout has 13.2mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
Bean sprouts and english muffin contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin E
Bean sprouts and english muffin contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Bean sprout has 40 times more Vitamin K than english muffin - bean sprout has 33ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more thiamin, riboflavin and niacin. Both english muffin and bean sprouts contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| English Muffin | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.431 MG | 0.084 MG |
| Riboflavin | 0.292 MG | 0.124 MG |
| Niacin | 3.356 MG | 0.749 MG |
| Pantothenic acid | 0.444 MG | 0.38 MG |
| Vitamin B6 | 0.087 MG | 0.088 MG |
| Folate | 64 UG | 61 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 12 times more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
English muffin is a great source of iron and it has 215% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Bean sprouts and english muffin contain similar amounts of potassium - bean sprout has 149mg of potassium per 100 grams and english muffin has 186mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both english muffin and bean sprouts contain small amounts of beta-carotene.
| English Muffin | Bean Sprouts | |
|---|---|---|
| beta-carotene | 2 UG | 6 UG |
| lutein + zeaxanthin | 92 UG | ~ |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, english muffin has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| English Muffin | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.016 G |
| Total | 0.048 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, english muffin has more linoleic acid than bean sprout per 100 grams.
| English Muffin | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.785 G | 0.042 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.042 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
English Muffin g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bean sprouts or english muffin contain more calories in 100 grams?English muffin is high in calories and bean sprout has 90% less calories than english muffin - bean sprout has 30 calories in 100g and english muffin has 223 calories.
Is bean sprouts or english muffin better for protein?
English muffin is a great source of protein and it has 190% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and english muffin has 8.7g of protein.
Does bean sprouts or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and bean sprout has 90% fewer carbohydrates than english muffin - bean sprout has 5.9g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does bean sprouts or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 12 times more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and english muffin has 178mg of calcium.