English Muffin vs. Oats
Nutrition comparison of English Muffin and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and oats:
- Both oats and english muffin are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- English muffin has more riboflavin and niacin, however, oat contains more pantothenic acid.
- Oat is an excellent source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and english muffin are high in calories. Oat has 74% more calories than english muffin - oat has 389 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is heavier in carbs, lighter in fat and similar to oats for protein. English muffin has a macronutrient ratio of 15:77:8 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Oats | |
|---|---|---|
| Protein | 15% | 17% |
| Carbohydrates | 77% | 67% |
| Fat | 8% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and english muffin are high in carbohydrates. Oat has 48% more carbohydrates than english muffin - oat has 66.3g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both oats and english muffin are high in dietary fiber. Oat has 130% more dietary fiber than english muffin - oat has 10.6g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Oat has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and english muffin are high in protein. Oat has 94% more protein than english muffin - oat has 16.9g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Oats and english muffin contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin A
English muffin and oats contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
English muffin has more Vitamin E than oat - english muffin has 0.45mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
English muffin and oats contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
English muffin has more riboflavin and niacin, however, oat contains more pantothenic acid. Both english muffin and oats contain significant amounts of thiamin, Vitamin B6 and folate.
| English Muffin | Oats | |
|---|---|---|
| Thiamin | 0.431 MG | 0.763 MG |
| Riboflavin | 0.292 MG | 0.139 MG |
| Niacin | 3.356 MG | 0.961 MG |
| Pantothenic acid | 0.444 MG | 1.349 MG |
| Vitamin B6 | 0.087 MG | 0.119 MG |
| Folate | 64 UG | 56 UG |
Minerals
calcium
Both oats and english muffin are high in calcium. English muffin has 230% more calcium than oat - oat has 54mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both oats and english muffin are high in iron. Oat has 64% more iron than english muffin - oat has 4.7mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Oat is an excellent source of potassium and it has 131% more potassium than english muffin - oat has 429mg of potassium per 100 grams and english muffin has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Oats | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.111 G |
| Total | 0.048 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than english muffin per 100 grams.
| English Muffin | Oats | |
|---|---|---|
| linoleic acid | 0.785 G | 2.424 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 2.424 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
English Muffin g
()
|
Daily Values (%) |
Oats 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 % |
|
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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
|
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 oats or english muffin contain more calories in 100 grams?Both oats and english muffin are high in calories. Oat has 70% more calories than english muffin - oat has 389 calories in 100g and english muffin has 223 calories.
Does oats or english muffin have more carbohydrates?
By weight, both oats and english muffin are high in carbohydrates. oat has 50% more carbohydrates than english muffin - oat has 66.3g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does oats or english muffin contain more calcium?
Both oats and english muffin are high in calcium. English muffin has 230% more calcium than oat - oat has 54mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does oats or english muffin contain more iron?
Both oats and english muffin are high in iron. Oat has 60% more iron than english muffin - oat has 4.7mg of iron in 100 grams and english muffin has 2.9mg of iron.
Does oats or english muffin contain more potassium?
Oat is a rich source of potassium and it has 130% more potassium than english muffin - oat has 429mg of potassium in 100 grams and english muffin has 186mg of potassium.