English Muffin vs. Whole Wheat Bread
Nutrition comparison of English Muffin and Whole Wheat Bread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
whole wheat bread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and whole wheat bread:
- Both whole wheat bread and english muffin are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- English muffin has 3.1 times less sugar than whole wheat bread.
- English muffin has more riboflavin, however, whole wheat bread contains more Vitamin B6.
- Whole wheat bread is a great source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and english muffin are high in calories. Whole wheat bread has 19% more calories than english muffin - whole wheat bread has 265 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is lighter in protein, heavier in carbs and lighter in fat compared to whole wheat bread per calorie. English muffin has a macronutrient ratio of 15:77:8 and for whole wheat bread, 20:66:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Whole Wheat Bread | |
|---|---|---|
| Protein | 15% | 20% |
| Carbohydrates | 77% | 66% |
| Fat | 8% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and english muffin are high in carbohydrates. Whole wheat bread is very similar to whole wheat bread for carbohydrates - whole wheat bread has 43.3g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both whole wheat bread and english muffin are high in dietary fiber. Whole wheat bread has 61% more dietary fiber than english muffin - whole wheat bread has 7.4g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
English muffin has 3.1 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both whole wheat bread and english muffin are high in protein. Whole wheat bread has 54% more protein than english muffin - whole wheat bread has 13.4g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both whole wheat bread and english muffin are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and english muffin contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
English muffin and whole wheat bread contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and english muffin contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Whole wheat bread and english muffin contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more riboflavin, however, whole wheat bread contains more Vitamin B6. Both english muffin and whole wheat bread contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| English Muffin | Whole Wheat Bread | |
|---|---|---|
| Thiamin | 0.431 MG | 0.279 MG |
| Riboflavin | 0.292 MG | 0.131 MG |
| Niacin | 3.356 MG | 4.042 MG |
| Pantothenic acid | 0.444 MG | 0.336 MG |
| Vitamin B6 | 0.087 MG | 0.263 MG |
| Folate | 64 UG | 75 UG |
Minerals
calcium
Both whole wheat bread and english muffin are high in calcium. English muffin has 73% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both whole wheat bread and english muffin are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 24% more potassium than english muffin - whole wheat bread has 230mg 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 whole wheat bread contain significant amounts of lutein + zeaxanthin.
| English Muffin | Whole Wheat Bread | |
|---|---|---|
| beta-carotene | 2 UG | 1 UG |
| lutein + zeaxanthin | 92 UG | 94 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Whole Wheat Bread | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.205 G |
| Total | 0.048 G | 0.205 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than english muffin per 100 grams.
| English Muffin | Whole Wheat Bread | |
|---|---|---|
| linoleic acid | 0.785 G | 1.667 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.785 G | 1.669 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 Whole Wheat Bread .
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) .
English Muffin g
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Daily Values (%) |
Whole Wheat Bread g
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or english muffin contain more calories in 100 grams?Both whole wheat bread and english muffin are high in calories. Whole wheat bread has 20% more calories than english muffin - whole wheat bread has 265 calories in 100g and english muffin has 223 calories.
Does whole wheat bread or english muffin have more carbohydrates?
By weight, both whole wheat bread and english muffin are high in carbohydrates. whole wheat bread is very similar to whole wheat bread for carbohydrates - whole wheat bread has 43.3g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does whole wheat bread or english muffin contain more calcium?
Both whole wheat bread and english muffin are high in calcium. English muffin has 70% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does whole wheat bread or english muffin contain more iron?
Both whole wheat bread and english muffin are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron in 100 grams and english muffin has 2.9mg of iron.