English Muffin vs. Peanut Butter
Nutrition comparison of English Muffin and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and peanut butter:
- Both english muffin and peanut butter are high in calcium, calories, dietary fiber and protein.
- English muffin has 4.3 times less sugar than peanut butter.
- English muffin has more thiamin and riboflavin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6.
- English muffin is a great source of iron.
- Peanut butter has signficantly more Vitamin E than english muffin.
- Peanut butter is an excellent source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both english muffin and peanut butter are high in calories. Peanut butter has 164% more calories than english muffin - english muffin has 223 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, english muffin is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. English muffin has a macronutrient ratio of 15:77:8 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Peanut Butter | |
|---|---|---|
| Protein | 15% | 15% |
| Carbohydrates | 77% | 14% |
| Fat | 8% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and peanut butter has 52% less carbohydrates than english muffin - english muffin has 44.8g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both english muffin and peanut butter are high in dietary fiber. Peanut butter has 74% more dietary fiber than english muffin - english muffin has 4.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
English muffin has 4.3 times less sugar than peanut butter - english muffin has 1.6g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both english muffin and peanut butter are high in protein. Peanut butter has 177% more protein than english muffin - english muffin has 8.7g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and english muffin has 96% less saturated fat than peanut butter - english muffin has 0.29g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin A
English muffin and peanut butter contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than english muffin - english muffin has 0.45mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
English muffin and peanut butter contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
English muffin has more thiamin and riboflavin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6. Both english muffin and peanut butter contain significant amounts of folate.
| English Muffin | Peanut Butter | |
|---|---|---|
| Thiamin | 0.431 MG | 0.106 MG |
| Riboflavin | 0.292 MG | 0.111 MG |
| Niacin | 3.356 MG | 13.696 MG |
| Pantothenic acid | 0.444 MG | 1.118 MG |
| Vitamin B6 | 0.087 MG | 0.418 MG |
| Folate | 64 UG | 92 UG |
Minerals
calcium
Both english muffin and peanut butter are high in calcium. English muffin has 296% more calcium than peanut butter - english muffin has 178mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
English muffin is a great source of iron and it has 51% more iron than peanut butter - english muffin has 2.9mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 301% more potassium than english muffin - english muffin has 186mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both english muffin and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.078 G |
| Total | 0.048 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than english muffin per 100 grams.
| English Muffin | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.785 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.785 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
English Muffin g
()
|
Daily Values (%) |
Peanut Butter 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 english muffin or peanut butter contain more calories in 100 grams?Both english muffin and peanut butter are high in calories. Peanut butter has 160% more calories than english muffin - english muffin has 223 calories in 100g and peanut butter has 589 calories.
Does english muffin or peanut butter have more carbohydrates?
By weight, english muffin is high in carbohydrates and peanut butter has 50% fewer carbohydrates than english muffin - english muffin has 44.8g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does english muffin or peanut butter contain more calcium?
Both english muffin and peanut butter are high in calcium. English muffin has 300% more calcium than peanut butter - english muffin has 178mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does english muffin or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 300% more potassium than english muffin - english muffin has 186mg of potassium in 100 grams and peanut butter has 745mg of potassium.