English Muffin vs. Cheese
Nutrition comparison of English Muffin and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and cheese:
- Both cheese and english muffin are high in calcium, calories and protein.
- Cheese has more beta-carotene than english muffin, however, english muffin contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A.
- English muffin has more thiamin, niacin and folate, however, cheese contains more Vitamin B12.
- English muffin is a great source of iron.
- English muffin is an excellent source of dietary fiber.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and english muffin are high in calories. Cheese has 72% more calories than english muffin - cheese has 384 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. English muffin has a macronutrient ratio of 15:77:8 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Cheese | |
|---|---|---|
| Protein | 15% | 25% |
| Carbohydrates | 77% | ~ |
| Fat | 8% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and cheese has 100% less carbohydrates than english muffin - cheese has 0.13g 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 more dietary fiber than cheese - english muffin has 4.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and english muffin are high in protein. Cheese has 171% more protein than english muffin - cheese has 23.5g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Cheese is high in saturated fat and english muffin has 98% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
cholesterol
English muffin has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and english muffin does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than english muffin - cheese has 174ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than english muffin - cheese has 21iu of Vitamin D per 100 grams and english muffin does not contain significant amounts.
Vitamin E
Cheese and english muffin contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Cheese and english muffin contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more thiamin, niacin and folate, however, cheese contains more Vitamin B12. Both english muffin and cheese contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| English Muffin | Cheese | |
|---|---|---|
| Thiamin | 0.431 MG | 0.023 MG |
| Riboflavin | 0.292 MG | 0.318 MG |
| Niacin | 3.356 MG | 0.114 MG |
| Pantothenic acid | 0.444 MG | 0.249 MG |
| Vitamin B6 | 0.087 MG | 0.061 MG |
| Folate | 64 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Both cheese and english muffin are high in calcium. Cheese has 270% more calcium than english muffin - cheese has 659mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
English muffin is a great source of iron and it has 386% more iron than cheese - cheese has 0.59mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
English muffin has 119% more potassium than cheese - cheese has 85mg 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, cheese has more beta-carotene than english muffin per 100 grams, however, english muffin contains more lutein + zeaxanthin than cheese per 100 grams.
| English Muffin | Cheese | |
|---|---|---|
| beta-carotene | 2 UG | 56 UG |
| lutein + zeaxanthin | 92 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.332 G |
| Total | 0.048 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, both english muffin and cheese contain significant amounts of linoleic acid.
| English Muffin | Cheese | |
|---|---|---|
| linoleic acid | 0.785 G | 0.532 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.532 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 Cheese (Cheese, Mexican blend) .
English Muffin g
()
|
Daily Values (%) |
Cheese 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 cheese or english muffin contain more calories in 100 grams?Both cheese and english muffin are high in calories. Cheese has 70% more calories than english muffin - cheese has 384 calories in 100g and english muffin has 223 calories.
Does cheese or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and cheese has 100% fewer carbohydrates than english muffin - cheese has 0.13g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does cheese or english muffin contain more calcium?
Both cheese and english muffin are high in calcium. Cheese has 270% more calcium than english muffin - cheese has 659mg of calcium in 100 grams and english muffin has 178mg of calcium.