English Muffin vs. Pasta
Nutrition comparison of English Muffin and Pasta
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
pasta
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and pasta:
- Both pasta and english muffin are high in calories, carbohydrates, dietary fiber, iron and protein.
- English muffin is an excellent source of calcium.
- Pasta has more thiamin, niacin and folate.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and english muffin are high in calories. Pasta has 66% more calories than english muffin - pasta has 371 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is lighter in carbs, heavier in fat and similar to pasta for protein. English muffin has a macronutrient ratio of 15:77:8 and for pasta, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Pasta | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 77% | 82% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both pasta and english muffin are high in carbohydrates. Pasta has 67% more carbohydrates than english muffin - pasta has 74.7g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both pasta and english muffin are high in dietary fiber. English muffin has 44% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Pasta and english muffin contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both pasta and english muffin are high in protein. Pasta has 50% more protein than english muffin - pasta has 13g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both pasta and english muffin are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin A
English muffin and pasta contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and english muffin contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Pasta and english muffin contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, niacin and folate. Both english muffin and pasta contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| English Muffin | Pasta | |
|---|---|---|
| Thiamin | 0.431 MG | 0.891 MG |
| Riboflavin | 0.292 MG | 0.4 MG |
| Niacin | 3.356 MG | 7.177 MG |
| Pantothenic acid | 0.444 MG | 0.431 MG |
| Vitamin B6 | 0.087 MG | 0.142 MG |
| Folate | 64 UG | 237 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 748% more calcium than pasta - pasta has 21mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both pasta and english muffin are high in iron. Pasta has 15% more iron than english muffin - pasta has 3.3mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Pasta and english muffin contain similar amounts of potassium - pasta has 223mg of potassium per 100 grams and english muffin has 186mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both english muffin and pasta contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Pasta | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.024 G |
| Total | 0.048 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both english muffin and pasta contain significant amounts of linoleic acid.
| English Muffin | Pasta | |
|---|---|---|
| linoleic acid | 0.785 G | 0.54 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.54 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 Pasta .
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Pasta (Pasta, dry, enriched) .
English Muffin g
()
|
Daily Values (%) |
Pasta 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% |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 pasta or english muffin contain more calories in 100 grams?Both pasta and english muffin are high in calories. Pasta has 70% more calories than english muffin - pasta has 371 calories in 100g and english muffin has 223 calories.
Does pasta or english muffin have more carbohydrates?
By weight, both pasta and english muffin are high in carbohydrates. pasta has 70% more carbohydrates than english muffin - pasta has 74.7g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does pasta or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 750% more calcium than pasta - pasta has 21mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does pasta or english muffin contain more iron?
Both pasta and english muffin are high in iron. Pasta has 20% more iron than english muffin - pasta has 3.3mg of iron in 100 grams and english muffin has 2.9mg of iron.