English Muffin vs. Walnut
Nutrition comparison of English Muffin and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and walnut:
- Both walnut and english muffin are high in calcium, calories, dietary fiber, iron and protein.
- English muffin has more niacin, however, walnut contains more Vitamin B6.
- Walnut is an excellent source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and english muffin are high in calories. Walnut has 193% more calories than english muffin - walnut has 654 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. English muffin has a macronutrient ratio of 15:77:8 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Walnut | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 77% | 8% |
| Fat | 8% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and walnut has 69% less carbohydrates than english muffin - walnut has 13.7g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both walnut and english muffin are high in dietary fiber. Walnut has 46% more dietary fiber than english muffin - walnut has 6.7g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Walnut and english muffin contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both walnut and english muffin are high in protein. Walnut has 75% more protein than english muffin - walnut has 15.2g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and english muffin has 95% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than english muffin - walnut has 1.3mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
Walnut and english muffin contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin E
Walnut and english muffin contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Walnut and english muffin contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more niacin, however, walnut contains more Vitamin B6. Both english muffin and walnut contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| English Muffin | Walnut | |
|---|---|---|
| Thiamin | 0.431 MG | 0.341 MG |
| Riboflavin | 0.292 MG | 0.15 MG |
| Niacin | 3.356 MG | 1.125 MG |
| Pantothenic acid | 0.444 MG | 0.57 MG |
| Vitamin B6 | 0.087 MG | 0.537 MG |
| Folate | 64 UG | 98 UG |
Minerals
calcium
Both walnut and english muffin are high in calcium. English muffin has 82% more calcium than walnut - walnut has 98mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both walnut and english muffin are high in iron. Walnut is very similar to english muffin for iron - walnut has 2.9mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 137% more potassium than english muffin - walnut has 441mg 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 walnut contain small amounts of beta-carotene.
| English Muffin | Walnut | |
|---|---|---|
| beta-carotene | 2 UG | 12 UG |
| lutein + zeaxanthin | 92 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 9.08 G |
| Total | 0.048 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than english muffin per 100 grams.
| English Muffin | Walnut | |
|---|---|---|
| linoleic acid | 0.785 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.785 G | 38.156 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 Walnut (Nuts, walnuts, english) .
English Muffin g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 walnut or english muffin contain more calories in 100 grams?Both walnut and english muffin are high in calories. Walnut has 190% more calories than english muffin - walnut has 654 calories in 100g and english muffin has 223 calories.
Does walnut or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and walnut has 70% fewer carbohydrates than english muffin - walnut has 13.7g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does walnut or english muffin contain more calcium?
Both walnut and english muffin are high in calcium. English muffin has 80% more calcium than walnut - walnut has 98mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does walnut or english muffin contain more iron?
Both walnut and english muffin are high in iron. Walnut is very similar to english muffin for iron - walnut has 2.9mg of iron in 100 grams and english muffin has 2.9mg of iron.
Does walnut or english muffin contain more potassium?
Walnut is a rich source of potassium and it has 140% more potassium than english muffin - walnut has 441mg of potassium in 100 grams and english muffin has 186mg of potassium.