English Muffin vs. Granola
Nutrition comparison of English Muffin and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and granola:
- Both granola and english muffin are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- English muffin has signficantly less saturated fat than granola.
- English muffin has signficantly less sugar than granola.
- Granola has more Vitamin B6.
- Granola is an excellent source of Vitamin E and potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and english muffin are high in calories. Granola has 119% more calories than english muffin - granola has 489 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is heavier in protein, much heavier in carbs and much lighter in fat compared to granola per calorie. English muffin has a macronutrient ratio of 15:77:8 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Granola | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 77% | 44% |
| Fat | 8% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both granola and english muffin are high in carbohydrates. Granola has 20% more carbohydrates than english muffin - granola has 53.9g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both granola and english muffin are high in dietary fiber. Granola has 93% more dietary fiber than english muffin - granola has 8.9g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
English muffin has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both granola and english muffin are high in protein. Granola has 57% more protein than english muffin - granola has 13.7g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
English muffin has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
trans fat
Both granola and english muffin are low in trans fat - granola has 0.02g of trans fat per 100 grams and english muffin does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than english muffin - granola has 1.2mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
Granola and english muffin contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 23 times more Vitamin E than english muffin - granola has 11.1mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Granola and english muffin contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
Granola has more Vitamin B6. Both english muffin and granola contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| English Muffin | Granola | |
|---|---|---|
| Thiamin | 0.431 MG | 0.548 MG |
| Riboflavin | 0.292 MG | 0.354 MG |
| Niacin | 3.356 MG | 2.739 MG |
| Pantothenic acid | 0.444 MG | 0.752 MG |
| Vitamin B6 | 0.087 MG | 0.37 MG |
| Folate | 64 UG | 84 UG |
Minerals
calcium
Both granola and english muffin are high in calcium. English muffin has 134% more calcium than granola - granola has 76mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both granola and english muffin are high in iron. Granola has 38% more iron than english muffin - granola has 4mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Granola is an excellent source of potassium and it has 190% more potassium than english muffin - granola has 539mg 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 granola contain significant amounts of lutein + zeaxanthin.
| English Muffin | Granola | |
|---|---|---|
| beta-carotene | 2 UG | 11 UG |
| lutein + zeaxanthin | 92 UG | 137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Granola | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.611 G |
| EPA | ~ | 0.002 G |
| Total | 0.048 G | 0.613 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than english muffin per 100 grams.
| English Muffin | Granola | |
|---|---|---|
| linoleic acid | 0.785 G | 7.194 G |
| other omega 6 | ~ | 0.053 G |
| Total | 0.785 G | 7.247 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 Granola (Cereals ready-to-eat, granola, homemade) .
English Muffin g
()
|
Daily Values (%) |
Granola g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 granola or english muffin contain more calories in 100 grams?Both granola and english muffin are high in calories. Granola has 120% more calories than english muffin - granola has 489 calories in 100g and english muffin has 223 calories.
Does granola or english muffin have more carbohydrates?
By weight, both granola and english muffin are high in carbohydrates. granola has 20% more carbohydrates than english muffin - granola has 53.9g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does granola or english muffin contain more calcium?
Both granola and english muffin are high in calcium. English muffin has 130% more calcium than granola - granola has 76mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does granola or english muffin contain more iron?
Both granola and english muffin are high in iron. Granola has 40% more iron than english muffin - granola has 4mg of iron in 100 grams and english muffin has 2.9mg of iron.
Does granola or english muffin contain more potassium?
Granola is a rich source of potassium and it has 190% more potassium than english muffin - granola has 539mg of potassium in 100 grams and english muffin has 186mg of potassium.