English Muffin vs. Tofu
Nutrition comparison of English Muffin and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and tofu:
- Both tofu and english muffin are high in calcium, iron and protein.
- English muffin has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- English muffin is an excellent source of dietary fiber.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
English muffin is high in calories and tofu has 66% less calories than english muffin - tofu has 76 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. English muffin has a macronutrient ratio of 15:77:8 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Tofu | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 77% | 9% |
| Fat | 8% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and tofu has 96% less carbohydrates than english muffin - tofu has 1.9g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
English muffin is an excellent source of dietary fiber and it has 14 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Tofu and english muffin contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both tofu and english muffin are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both tofu and english muffin are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Tofu and english muffin contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
English muffin and tofu contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and english muffin contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Tofu and english muffin contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both english muffin and tofu contain significant amounts of Vitamin B6.
| English Muffin | Tofu | |
|---|---|---|
| Thiamin | 0.431 MG | 0.081 MG |
| Riboflavin | 0.292 MG | 0.052 MG |
| Niacin | 3.356 MG | 0.195 MG |
| Pantothenic acid | 0.444 MG | 0.068 MG |
| Vitamin B6 | 0.087 MG | 0.047 MG |
| Folate | 64 UG | 15 UG |
Minerals
calcium
Both tofu and english muffin are high in calcium. Tofu has 97% more calcium than english muffin - tofu has 350mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both tofu and english muffin are high in iron. Tofu has 87% more iron than english muffin - tofu has 5.4mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
English muffin has 54% more potassium than tofu - tofu has 121mg of potassium per 100 grams and english muffin has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.319 G |
| Total | 0.048 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than english muffin per 100 grams.
| English Muffin | Tofu | |
|---|---|---|
| linoleic acid | 0.785 G | 2.38 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
English Muffin g
()
|
Daily Values (%) |
Tofu 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 tofu or english muffin contain more calories in 100 grams?English muffin is high in calories and tofu has 70% less calories than english muffin - tofu has 76 calories in 100g and english muffin has 223 calories.
Is tofu or english muffin better for protein?
Both tofu and english muffin are high in protein. Tofu is very similar to tofu for protein - tofu has 8.1g of protein per 100 grams and english muffin has 8.7g of protein.
Does tofu or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and tofu has 100% fewer carbohydrates than english muffin - tofu has 1.9g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does tofu or english muffin contain more calcium?
Both tofu and english muffin are high in calcium. Tofu has 100% more calcium than english muffin - tofu has 350mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does tofu or english muffin contain more iron?
Both tofu and english muffin are high in iron. Tofu has 90% more iron than english muffin - tofu has 5.4mg of iron in 100 grams and english muffin has 2.9mg of iron.