English Muffin vs. Broccoli
Nutrition comparison of English Muffin and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and broccoli:
- Both broccoli and english muffin are high in calcium and dietary fiber.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C and potassium.
- English muffin has more thiamin, riboflavin and niacin.
- English muffin is a great source of iron and protein.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
English muffin is high in calories and broccoli has 85% less calories than english muffin - broccoli has 34 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 broccoli for fat. English muffin has a macronutrient ratio of 15:77:8 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Broccoli | |
|---|---|---|
| Protein | 15% | 27% |
| Carbohydrates | 77% | 64% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and broccoli has 85% less carbohydrates than english muffin - broccoli has 6.6g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both broccoli and english muffin are high in dietary fiber. English muffin has 77% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Broccoli and english muffin contain similar amounts of sugar - broccoli has 1.7g 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 209% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both broccoli and english muffin are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than english muffin - broccoli has 89.2mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than english muffin - broccoli has 31ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin E
Broccoli and english muffin contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 126 times more Vitamin K than english muffin - broccoli has 101.6ug 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 broccoli contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| English Muffin | Broccoli | |
|---|---|---|
| Thiamin | 0.431 MG | 0.071 MG |
| Riboflavin | 0.292 MG | 0.117 MG |
| Niacin | 3.356 MG | 0.639 MG |
| Pantothenic acid | 0.444 MG | 0.573 MG |
| Vitamin B6 | 0.087 MG | 0.175 MG |
| Folate | 64 UG | 63 UG |
Minerals
calcium
Both broccoli and english muffin are high in calcium. English muffin has 279% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
English muffin is a great source of iron and it has 293% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 70% more potassium than english muffin - broccoli has 316mg 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,
| English Muffin | Broccoli | |
|---|---|---|
| beta-carotene | 2 UG | 361 UG |
| lutein + zeaxanthin | 92 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, english muffin has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| English Muffin | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.0215 G |
| Total | 0.048 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, english muffin has more linoleic acid than broccoli per 100 grams.
| English Muffin | Broccoli | |
|---|---|---|
| linoleic acid | 0.785 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.785 G | 0.055 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either English Muffin or Broccoli .
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Broccoli (Broccoli, raw) .
English Muffin g
()
|
Daily Values (%) |
Broccoli 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 broccoli or english muffin contain more calories in 100 grams?English muffin is high in calories and broccoli has 90% less calories than english muffin - broccoli has 34 calories in 100g and english muffin has 223 calories.
Does broccoli or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and broccoli has 90% fewer carbohydrates than english muffin - broccoli has 6.6g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does broccoli or english muffin contain more calcium?
Both broccoli and english muffin are high in calcium. English muffin has 280% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does broccoli or english muffin contain more potassium?
Broccoli is a rich source of potassium and it has 70% more potassium than english muffin - broccoli has 316mg of potassium in 100 grams and english muffin has 186mg of potassium.