English Muffin vs. Sunflower Seeds

Nutrition comparison of English Muffin and Sunflower Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of english muffin versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in english muffin and sunflower seeds:

  • Both sunflower seeds and english muffin are high in calcium, calories, dietary fiber, iron and protein.
  • Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is an excellent source of potassium.
Detailed nutritional comparison of english muffin and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and english muffin are high in calories. Sunflower seed has 178% more calories than english muffin - sunflower seed has 619 calories per 100 grams and english muffin has 223 calories.

English Muffin Sunflower Seeds
Protein 15% 10%
Carbohydrates 77% 12%
Fat 8% 77%
Alcohol ~ ~

carbohydrates

English muffin is high in carbohydrates and sunflower seed has 54% less carbohydrates than english muffin - sunflower seed has 20.6g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.

dietary fiber

Both sunflower seeds and english muffin are high in dietary fiber. Sunflower seed has 150% more dietary fiber than english muffin - sunflower seed has 11.5g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.

sugar

Sunflower seed has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both sunflower seeds and english muffin are high in protein. Sunflower seed has 98% more protein than english muffin - sunflower seed has 17.2g of protein per 100 grams and english muffin has 8.7g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and english muffin has 95% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.

Vitamins

Vitamin C

Sunflower seed has more Vitamin C than english muffin - sunflower seed has 1.4mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.

Vitamin A

English muffin and sunflower seeds contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

English muffin has more Vitamin E than sunflower seed - english muffin has 0.45mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

English muffin and sunflower seeds contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both english muffin and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.

English Muffin Sunflower Seeds
Thiamin 0.431 MG 0.325 MG
Riboflavin 0.292 MG 0.285 MG
Niacin 3.356 MG 4.198 MG
Pantothenic acid 0.444 MG 7.056 MG
Vitamin B6 0.087 MG 0.805 MG
Folate 64 UG 238 UG

Minerals

calcium

Both sunflower seeds and english muffin are high in calcium. English muffin has 212% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and english muffin has 178mg of calcium.

iron

Both sunflower seeds and english muffin are high in iron. Sunflower seed has 137% more iron than english muffin - sunflower seed has 6.8mg of iron per 100 grams and english muffin has 2.9mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 164% more potassium than english muffin - sunflower seed has 491mg of potassium per 100 grams and english muffin has 186mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both english muffin and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

English Muffin Sunflower Seeds
alpha linoleic acid 0.048 G 0.079 G
Total 0.048 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than english muffin per 100 grams.

English Muffin Sunflower Seeds
linoleic acid 0.785 G 37.39 G
other omega 6 0.001 G ~
Total 0.786 G 37.39 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 Sunflower Seeds .

Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or english muffin contain more calories in 100 grams?
Both sunflower seeds and english muffin are high in calories. Sunflower seed has 180% more calories than english muffin - sunflower seed has 619 calories in 100g and english muffin has 223 calories.

Does sunflower seeds or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than english muffin - sunflower seed has 20.6g of carbs for 100g and english muffin has 44.8g of carbohydrates.

Does sunflower seeds or english muffin contain more calcium?
Both sunflower seeds and english muffin are high in calcium. English muffin has 210% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and english muffin has 178mg of calcium.

Does sunflower seeds or english muffin contain more iron?
Both sunflower seeds and english muffin are high in iron. Sunflower seed has 140% more iron than english muffin - sunflower seed has 6.8mg of iron in 100 grams and english muffin has 2.9mg of iron.

Does sunflower seeds or english muffin contain more potassium?
Sunflower seed is a rich source of potassium and it has 160% more potassium than english muffin - sunflower seed has 491mg of potassium in 100 grams and english muffin has 186mg of potassium.