Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and wheat flour:
Both wheat flour and english muffin are high in calories. Wheat flour has 62% more calories than english muffin - wheat flour has 361 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 wheat flour for protein. English muffin has a macronutrient ratio of 15:77:8 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
English Muffin | Wheat Flour | |
---|---|---|
Protein | 15% | 14% |
Carbohydrates | 77% | 82% |
Fat | 8% | 4% |
Alcohol | ~ | ~ |
Both wheat flour and english muffin are high in carbohydrates. Wheat flour has 62% more carbohydrates than english muffin - wheat flour has 72.5g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
Both wheat flour and english muffin are high in dietary fiber. English muffin has 92% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
Wheat flour and english muffin contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and english muffin has 1.6g of sugar.
Both wheat flour and english muffin are high in protein. Wheat flour has 38% more protein than english muffin - wheat flour has 12g of protein per 100 grams and english muffin has 8.7g of protein.
Both wheat flour and english muffin are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
English muffin and wheat flour contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Wheat flour and english muffin contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Wheat flour and english muffin contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
Wheat flour has more niacin and folate, however, english muffin contains more Vitamin B6. Both english muffin and wheat flour contain significant amounts of thiamin, riboflavin and pantothenic acid.
English Muffin | Wheat Flour | |
---|---|---|
Thiamin | 0.431 MG | 0.812 MG |
Riboflavin | 0.292 MG | 0.512 MG |
Niacin | 3.356 MG | 7.554 MG |
Pantothenic acid | 0.444 MG | 0.438 MG |
Vitamin B6 | 0.087 MG | 0.037 MG |
Folate | 64 UG | 183 UG |
English muffin is an excellent source of calcium and it has 10 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and english muffin has 178mg of calcium.
Both wheat flour and english muffin are high in iron. Wheat flour has 54% more iron than english muffin - wheat flour has 4.4mg of iron per 100 grams and english muffin has 2.9mg of iron.
English muffin has 86% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and english muffin has 186mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both english muffin and wheat flour contain significant amounts of lutein + zeaxanthin.
English Muffin | Wheat Flour | |
---|---|---|
beta-carotene | 2 UG | 1 UG |
lutein + zeaxanthin | 92 UG | 79 UG |
For omega-3 fatty acids, both english muffin and wheat flour contain significant amounts of alpha linoleic acid (ALA).
English Muffin | Wheat Flour | |
---|---|---|
alpha linoleic acid | 0.048 G | 0.043 G |
Total | 0.048 G | 0.043 G |
Comparing omega-6 fatty acids, both english muffin and wheat flour contain significant amounts of linoleic acid.
English Muffin | Wheat Flour | |
---|---|---|
linoleic acid | 0.785 G | 0.685 G |
other omega 6 | 0.001 G | ~ |
Total | 0.786 G | 0.685 G |
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 Wheat Flour (Wheat flour, white, bread, enriched) .
English Muffin 28g
(
oz
)
|
Daily Values (%) |
Wheat Flour 137g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
63KCAL 3% |
|
5% | calories | 686% |
|
495KCAL 25% | |
13G 5% |
|
5% | carbohydrates | 662% |
|
99G 40% | |
1.3G 5% |
|
5% | dietary fiber | 154% |
|
3.3G 13% | |
0.44G | 5% | sugar | 5% | 0.42G | |||
0.57G 1% |
|
5% | total fat | 303% |
|
2.3G 4% | |
0.08G 1% |
|
5% | saturated fat | 312% |
|
0.33G 2% | |
0.08G | 5% | monounsaturated fat | 137% | 0.19G | |||
0.24G | 5% | polyunsaturated fat | 317% | 1G | |||
100MG 7% |
|
>999% | sodium | 5% |
|
2.7MG 0.2% | |
5% | Vitamins and Minerals | 5% | |||||
|
>999% | Vitamin A | 5% |
|
|||
50MG 5% |
|
138% | calcium | 5% |
|
21MG 2% | |
0.81MG 5% |
|
5% | iron | 641% |
|
6MG 34% | |
10MG 3% |
|
5% | magnesium | 240% |
|
34MG 11% | |
53MG 2% |
|
5% | potassium | 158% |
|
137MG 6% | |
0.12MG 11% |
|
5% | thiamin (Vit B1) | 816% |
|
1.1MG 101% | |
0.08MG 8% |
|
5% | riboflavin (Vit B2) | 774% |
|
0.7MG 64% | |
0.95MG 7% |
|
5% | niacin (Vit B3) | 953% |
|
10MG 74% | |
0.02MG 2% |
|
5% | Vitamin B6 | 149% |
|
0.05MG 4% | |
0.13MG 3% |
|
5% | pantothenic acid (Vit B5) | 361% |
|
0.6MG 12% | |
18UG 5% |
|
5% | folate (Vit B9) | >999% |
|
251UG 63% | |
0.13MG 1% |
|
5% | Vitamin E | 323% |
|
0.55MG 4% | |
0.23UG 0.3% |
|
5% | Vitamin K | 78% |
|
0.41UG 1% | |
2.5G 5% |
|
5% | protein | 540% |
|
16G 33% | |
3.9MG 1% |
|
5% | choline | 259% |
|
14MG 3% | |
0.04MG 4% |
|
5% | copper | 524% |
|
0.25MG 21% | |
0.28MG 16% |
|
5% | manganese | 293% |
|
1.1MG 60% | |
30MG 4% |
|
5% | phosphorus | 343% |
|
133MG 19% | |
8.3UG 15% |
|
5% | selenium | 551% |
|
54UG 99% | |
0.3MG 4% |
|
5% | zinc | 300% |
|
1.2MG 15% | |
12G | 5% | Water | 50% | 18G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |