English Muffin vs. Quinoa
Nutrition comparison of English Muffin and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and quinoa:
- Both quinoa and english muffin are high in calories and dietary fiber.
- English muffin has more thiamin, riboflavin, niacin and pantothenic acid.
- English muffin is a great source of iron and protein.
- English muffin is an excellent source of calcium.
- For omega-3 fatty acids, quinoa has more dha than english muffin.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and english muffin are high in calories. English muffin has 86% more calories than quinoa - quinoa has 120 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is heavier in carbs, lighter in fat and similar to quinoa for protein. English muffin has a macronutrient ratio of 15:77:8 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Quinoa | |
|---|---|---|
| Protein | 15% | 15% |
| Carbohydrates | 77% | 71% |
| Fat | 8% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and quinoa has 52% less carbohydrates than english muffin - quinoa has 21.3g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both quinoa and english muffin are high in dietary fiber. English muffin has 64% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Quinoa and english muffin contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
English muffin is a great source of protein and it has 98% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both quinoa and english muffin are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin A
English muffin and quinoa contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and english muffin contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
English muffin and quinoa contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
English muffin has more thiamin, riboflavin, niacin and pantothenic acid. Both english muffin and quinoa contain significant amounts of Vitamin B6 and folate.
| English Muffin | Quinoa | |
|---|---|---|
| Thiamin | 0.431 MG | 0.107 MG |
| Riboflavin | 0.292 MG | 0.11 MG |
| Niacin | 3.356 MG | 0.412 MG |
| Pantothenic acid | 0.444 MG | ~ |
| Vitamin B6 | 0.087 MG | 0.123 MG |
| Folate | 64 UG | 42 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 947% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
English muffin is a great source of iron and it has 93% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Quinoa and english muffin contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and english muffin has 186mg of potassium.
Antioxidants and Phytonutrients
carotenoids
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 quinoa contain significant amounts of lutein + zeaxanthin.
| English Muffin | Quinoa | |
|---|---|---|
| beta-carotene | 2 UG | 3 UG |
| lutein + zeaxanthin | 92 UG | 53 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than english muffin per 100 grams. Both english muffin and quinoa contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.085 G |
| DHA | ~ | 0.015 G |
| Total | 0.048 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, both english muffin and quinoa contain significant amounts of linoleic acid.
| English Muffin | Quinoa | |
|---|---|---|
| linoleic acid | 0.785 G | 0.974 G |
| other omega 6 | 0.001 G | 0.003 G |
| Total | 0.786 G | 0.977 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 Quinoa (Quinoa, cooked) .
English Muffin g
()
|
Daily Values (%) |
Cooked Quinoa 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 quinoa or english muffin contain more calories in 100 grams?Both quinoa and english muffin are high in calories. English muffin has 90% more calories than quinoa - quinoa has 120 calories in 100g and english muffin has 223 calories.
Does quinoa or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and quinoa has 50% fewer carbohydrates than english muffin - quinoa has 21.3g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does quinoa or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 950% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and english muffin has 178mg of calcium.