How many calories are in one english muffin?

English muffin has 127 calories per english muffin or 223 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one english muffin?

An excellent source of protein, a single english muffin contains 10% of recommended daily values or 5 grams of protein. However, the protein in english muffin is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in english muffin?

English muffin is an excellent source of many nutrients, including carbohydrates, dietary fiber and calcium. It also contains significant amounts of protein, iron, magnesium, potassium and thiamin.

Does english muffin contain antioxidants?

English muffin contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to english muffin in cooking?

Baguette are similar to, or commonly paired with english muffin in cooking and recipes.

Food with Nutrition Similar to English Muffin

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Summary
Similar baked
Similar plants
Similar nuts
Other Similar Foods

English Muffin source

Similar to English Muffin

A nutrient dense baked good, english muffin is an excellent source of dietary fiber and calcium. It is also a good source of protein, iron and thiamin. One english muffin contains about 127 calories.

Several foods are nutritionally comparable to english muffin, including baguette and graham crackers.

For vegetarian substitutions, egg noodles is most similar to english muffin. For vegan nutritional substitutes, the most comparable foods to english muffin include peas, wheat flour and granola. Here is the full list of vegan substitutes to english muffin.

We compared the key nutrients in english muffin (protein, iron, thiamin, dietary fiber and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

baked goods: Baguette, Graham Crackers, Whole Wheat Bread, White Bread

plants and vegetables: Peas, Garlic, Lima Beans, Alfalfa Sprouts, Yellow Mustard

nuts, grains and legumes: Egg Noodles, Wheat Flour, Granola, Pasta, Wheat Germ, Pistachio, Oats,

other: Big Mac, Quarter Pounder, Filet O Fish

The details of the top 20 foods most nutritionally similar to english muffin are below.

baked goods

Several baked goods offer similar nutrients to english muffin including baguette, graham crackers, whole wheat bread and white bread.

Baguette

Similarity: > 95%

Baguette is high in many of the same nutrients as english muffin, including dietary fiber, protein, calcium and iron. Also, baguette contains more riboflavin, niacin and folate than english muffin.

For 100 grams of english muffin and baguette:

English Muffin (3.5 ounces)		Baguette (3.5 ounces)
8.7	protein (G)	11
2.9	iron (MG)	3.9
0.43	thiamin (MG)	0.71
4.6	dietary fiber (G)	2.2
178	calcium (MG)	52

However, english muffin does contain more potassium than baguette by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	272
1.6	sugar (G)	4.6
0.29	saturated fat (G)	0.53
0	trans fat (G)	0.01
0.45	Vitamin E (MG)	0.21
186	potassium (MG)	117
0.29	riboflavin (MG)	0.43
3.4	niacin (MG)	4.8
0.44	pantothenic acid (MG)	0.46
0.09	Vitamin B6 (MG)	0.11
64	folate (UG)	123

0.977 | 0.977 | 4.11 Complete Comparison:
Baguette vs. English Muffin

Graham Crackers

Similarity: > 95%

Graham crackers are also high in dietary fiber, calcium and iron. Also, graham crackers contains more niacin and Vitamin B6 than english muffin.

For 100 grams of english muffin and graham crackers:

English Muffin (3.5 ounces)		Graham Crackers (3.5 ounces)
8.7	protein (G)	6.7
2.9	iron (MG)	3.8
0.43	thiamin (MG)	0.27
4.6	dietary fiber (G)	3.4
178	calcium (MG)	77

However, english muffin does contain more protein and thiamin than graham crackers by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	430
1.6	sugar (G)	25
0.29	saturated fat (G)	1.6
0	trans fat (G)	0.06
0.45	Vitamin E (MG)	1.5
186	potassium (MG)	170
0.29	riboflavin (MG)	0.32
3.4	niacin (MG)	4.4
0.44	pantothenic acid (MG)	0.42
0.09	Vitamin B6 (MG)	0.16
64	folate (UG)	91

0.959 | 0.959 | 4.05 Complete Comparison:
Graham Crackers vs. English Muffin

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as english muffin, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more potassium and Vitamin B6 than english muffin.

For 100 grams of english muffin and whole wheat bread:

English Muffin (3.5 ounces)		Whole Wheat Bread (3.5 ounces)
8.7	protein (G)	13
2.9	iron (MG)	2.5
0.43	thiamin (MG)	0.28
4.6	dietary fiber (G)	7.4
178	calcium (MG)	103

However, english muffin does contain more thiamin and riboflavin than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	265
1.6	sugar (G)	6.4
0.29	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0.45	Vitamin E (MG)	0.37
186	potassium (MG)	230
0.29	riboflavin (MG)	0.13
3.4	niacin (MG)	4
0.44	pantothenic acid (MG)	0.34
0.09	Vitamin B6 (MG)	0.26
64	folate (UG)	75

0.954 | 0.954 | 4.83 Complete Comparison:
Whole Wheat Bread vs. English Muffin

White Bread

Similarity: > 90%

White bread is high in many of the same nutrients as english muffin, including dietary fiber, protein, calcium and iron. Also, white bread contains more niacin and folate than english muffin.

For 100 grams of english muffin and white bread:

English Muffin (3.5 ounces)		White Bread (3.5 slices)
8.7	protein (G)	11
2.9	iron (MG)	4.9
0.43	thiamin (MG)	0.51
4.6	dietary fiber (G)	9.2
178	calcium (MG)	684

However, english muffin does contain more potassium than white bread by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	238
1.6	sugar (G)	5
0.29	saturated fat (G)	0.63
0	trans fat (G)	0.03
0.45	Vitamin E (MG)	0.38
186	potassium (MG)	127
0.29	riboflavin (MG)	0.26
3.4	niacin (MG)	4.5
0.44	pantothenic acid (MG)	0.46
0.09	Vitamin B6 (MG)	0.08
64	folate (UG)	127

0.941 | 0.941 | 4.51 Complete Comparison:
White Bread vs. English Muffin

plants and vegetables

Several plants and vegetables offer similar nutrients to english muffin including peas, garlic, lima beans, alfalfa sprouts and yellow mustard.

Peas

Similarity: > 95%

Peas are also high in dietary fiber and contains some of the same nutrients. Moreover, peas contains more Vitamin C, Vitamin A, potassium and Vitamin B6 than english muffin.

For 100 grams of english muffin and peas:

English Muffin (3.5 ounces)		Peas (3/4 cup)
8.7	protein (G)	5.4
2.9	iron (MG)	1.5
0.43	thiamin (MG)	0.27
4.6	dietary fiber (G)	5.7
178	calcium (MG)	25

However, english muffin does contain more protein, calcium, iron and thiamin than peas by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	81
1.6	sugar (G)	5.7
0.29	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.45	Vitamin E (MG)	0.13
186	potassium (MG)	244
0.29	riboflavin (MG)	0.13
3.4	niacin (MG)	2.1
0.44	pantothenic acid (MG)	0.1
0.09	Vitamin B6 (MG)	0.17
64	folate (UG)	65

0.965 | 0.965 | 3.03 Complete Comparison:
Peas vs. English Muffin

Garlic

Similarity: > 95%

Garlic is also high in dietary fiber and calcium. Also, garlic contains more Vitamin C, potassium and Vitamin B6 than english muffin.

For 100 grams of english muffin and garlic:

English Muffin (3.5 ounces)		Garlic (3/4 cup)
8.7	protein (G)	6.4
2.9	iron (MG)	1.7
0.43	thiamin (MG)	0.2
4.6	dietary fiber (G)	2.1
178	calcium (MG)	181

However, english muffin does contain more protein, iron, thiamin, riboflavin and niacin than garlic by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	149
1.6	sugar (G)	1
0.29	saturated fat (G)	0.09
0	Vitamin C (MG)	31
0.45	Vitamin E (MG)	0.08
186	potassium (MG)	401
0.29	riboflavin (MG)	0.11
3.4	niacin (MG)	0.7
0.44	pantothenic acid (MG)	0.6
0.09	Vitamin B6 (MG)	1.2
64	folate (UG)	3

0.945 | 0.945 | 4.36 Complete Comparison:
Garlic vs. English Muffin

Lima Beans

Similarity: > 90%

Lima beans are also high in dietary fiber and iron. Moreover, lima beans contains more Vitamin C, Vitamin A, potassium and Vitamin B6 than english muffin.

For 100 grams of english muffin and lima beans:

English Muffin (3.5 ounces)		Lima Beans (5/8 cup)
8.7	protein (G)	6.8
2.9	iron (MG)	3.1
0.43	thiamin (MG)	0.22
4.6	dietary fiber (G)	4.9
178	calcium (MG)	34

However, english muffin does contain more protein, calcium, thiamin, riboflavin and niacin than lima beans by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	113
1.6	sugar (G)	1.5
0.29	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.45	Vitamin E (MG)	0.32
186	potassium (MG)	467
0.29	riboflavin (MG)	0.1
3.4	niacin (MG)	1.5
0.44	pantothenic acid (MG)	0.25
0.09	Vitamin B6 (MG)	0.2
64	folate (UG)	34

0.944 | 0.944 | 3.18 Complete Comparison:
Lima Beans vs. English Muffin

Alfalfa Sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to english muffin, but in smaller amounts overall. Also, alfalfa sprouts contains more Vitamin C and Vitamin A than english muffin.

For 100 grams of english muffin and alfalfa sprouts:

English Muffin (3.5 ounces)		Alfalfa Sprouts (3 cups)
8.7	protein (G)	4
2.9	iron (MG)	0.96
0.43	thiamin (MG)	0.08
4.6	dietary fiber (G)	1.9
178	calcium (MG)	32

A higher water content, alfalfa sprouts is less nutritionally dense than english muffin. English muffin does contain more dietary fiber, protein, calcium and iron than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	23
1.6	sugar (G)	0.2
0.29	saturated fat (G)	0.07
0	Vitamin C (MG)	8.2
0	Vitamin A (UG)	8
0.45	Vitamin E (MG)	0.02
186	potassium (MG)	79
0.29	riboflavin (MG)	0.13
3.4	niacin (MG)	0.48
0.44	pantothenic acid (MG)	0.56
0.09	Vitamin B6 (MG)	0.03
64	folate (UG)	36

0.934 | 0.934 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. English Muffin

Yellow Mustard

Similarity: > 90%

Yellow mustard is also high in dietary fiber and calcium.

For 100 grams of english muffin and yellow mustard:

English Muffin (3.5 ounces)		Yellow Mustard (20 tsps)
8.7	protein (G)	3.7
2.9	iron (MG)	1.6
0.43	thiamin (MG)	0.18
4.6	dietary fiber (G)	4
178	calcium (MG)	63

However, english muffin does contain more protein, iron, thiamin and riboflavin than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	60
1.6	sugar (G)	0.92
0.29	saturated fat (G)	0.21
0	trans fat (G)	0.01
0	Vitamin C (MG)	0.3
0	Vitamin A (UG)	5
0.45	Vitamin E (MG)	0.36
186	potassium (MG)	152
0.29	riboflavin (MG)	0.07
3.4	niacin (MG)	0.57
0.44	pantothenic acid (MG)	0.25
0.09	Vitamin B6 (MG)	0.07
64	folate (UG)	7

0.934 | 0.934 | 2.23 Complete Comparison:
Yellow Mustard vs. English Muffin

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to english muffin. Egg noodles, wheat flour, granola, pasta and wheat germ are all high in protein, iron, thiamin, dietary fiber and or calcium.

Egg Noodles

Similarity: > 95%

Egg noodles are also high in and contains some of the same nutrients. Also, egg noodles contains more Vitamin A and Vitamin B12 than english muffin.

For 100 grams of english muffin and egg noodles:

English Muffin (3.5 ounces)		Egg Noodles (5/8 cup)
8.7	protein (G)	4.5
2.9	iron (MG)	1.5
0.43	thiamin (MG)	0.29
4.6	dietary fiber (G)	1.2
178	calcium (MG)	12

However, english muffin does contain more dietary fiber, protein, calcium, iron and potassium than egg noodles by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	138
1.6	sugar (G)	0.4
0.29	saturated fat (G)	0.42
0	trans fat (G)	0.03
0	Vitamin A (UG)	6
0.45	Vitamin E (MG)	0.17
186	potassium (MG)	38
0.29	riboflavin (MG)	0.14
3.4	niacin (MG)	2.1
0.44	pantothenic acid (MG)	0.26
0.09	Vitamin B6 (MG)	0.05
64	folate (UG)	84
0	Vitamin B12 (UG)	0.09

0.961 | 0.961 | 2.21 Complete Comparison:
Egg Noodles vs. English Muffin

Wheat Flour

Similarity: > 95%

Wheat flour is high in many of the same nutrients as english muffin, including dietary fiber, protein, iron and thiamin. Also, wheat flour contains more riboflavin, niacin and folate than english muffin.

For 100 grams of english muffin and wheat flour:

English Muffin (3.5 ounces)		Wheat Flour (3/4 cup)
8.7	protein (G)	12
2.9	iron (MG)	4.4
0.43	thiamin (MG)	0.81
4.6	dietary fiber (G)	2.4
178	calcium (MG)	15

However, english muffin does contain more calcium and potassium than wheat flour by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	361
1.6	sugar (G)	0.31
0.29	saturated fat (G)	0.24
0.45	Vitamin E (MG)	0.4
186	potassium (MG)	100
0.29	riboflavin (MG)	0.51
3.4	niacin (MG)	7.6
0.44	pantothenic acid (MG)	0.44
0.09	Vitamin B6 (MG)	0.04
64	folate (UG)	183

0.959 | 0.959 | 4.97 Complete Comparison:
Wheat Flour vs. English Muffin

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as english muffin, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin C, Vitamin E and potassium than english muffin.

For 100 grams of english muffin and granola:

English Muffin (3.5 ounces)		Granola (7/8 cup)
8.7	protein (G)	14
2.9	iron (MG)	4
0.43	thiamin (MG)	0.55
4.6	dietary fiber (G)	8.9
178	calcium (MG)	76

However, english muffin

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	489
1.6	sugar (G)	20
0.29	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.45	Vitamin E (MG)	11
186	potassium (MG)	539
0.29	riboflavin (MG)	0.35
3.4	niacin (MG)	2.7
0.44	pantothenic acid (MG)	0.75
0.09	Vitamin B6 (MG)	0.37
64	folate (UG)	84

0.958 | 0.958 | 7.62 Complete Comparison:
Granola vs. English Muffin

Pasta

Similarity: > 95%

Pasta is high in many of the same nutrients as english muffin, including dietary fiber, protein, iron and thiamin. Also, pasta contains more riboflavin, niacin and folate than english muffin.

For 100 grams of english muffin and pasta:

English Muffin (3.5 ounces)		Pasta (1 cup)
8.7	protein (G)	13
2.9	iron (MG)	3.3
0.43	thiamin (MG)	0.89
4.6	dietary fiber (G)	3.2
178	calcium (MG)	21

However, english muffin does contain more calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	371
1.6	sugar (G)	2.7
0.29	saturated fat (G)	0.28
0.45	Vitamin E (MG)	0.11
186	potassium (MG)	223
0.29	riboflavin (MG)	0.4
3.4	niacin (MG)	7.2
0.44	pantothenic acid (MG)	0.43
0.09	Vitamin B6 (MG)	0.14
64	folate (UG)	237

0.956 | 0.956 | 5.81 Complete Comparison:
Pasta vs. English Muffin

Wheat Germ

Similarity: > 95%

More nutritionally dense than english muffin, wheat germ is high in many of the same nutrients as english muffin, including dietary fiber, protein, iron and thiamin. Moreover, wheat germ contains more potassium, riboflavin, niacin and pantothenic acid than english muffin.

For 100 grams of english muffin and wheat germ:

English Muffin (3.5 ounces)		Wheat Germ (7/8 cup)
8.7	protein (G)	23
2.9	iron (MG)	6.3
0.43	thiamin (MG)	1.9
4.6	dietary fiber (G)	13
178	calcium (MG)	39

However, english muffin does contain more Vitamin E and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	360
1.6	sugar (G)	0
0.29	saturated fat (G)	1.7
0.45	Vitamin E (MG)	0
186	potassium (MG)	892
0.29	riboflavin (MG)	0.5
3.4	niacin (MG)	6.8
0.44	pantothenic acid (MG)	2.3
0.09	Vitamin B6 (MG)	1.3
64	folate (UG)	281

0.945 | 0.945 | 11.17 Complete Comparison:
Wheat Germ vs. English Muffin

Pistachio

Similarity: > 90%

Pistachio is high in many of the same nutrients as english muffin, including dietary fiber, protein, calcium and iron. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than english muffin.

For 100 grams of english muffin and pistachio:

English Muffin (3.5 ounces)		Pistachio (7/8 cup)
8.7	protein (G)	21
2.9	iron (MG)	4
0.43	thiamin (MG)	0.7
4.6	dietary fiber (G)	10
178	calcium (MG)	107

However, english muffin does contain more niacin than pistachio by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	572
1.6	sugar (G)	7.7
0.29	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.45	Vitamin E (MG)	2.2
186	potassium (MG)	1007
0.29	riboflavin (MG)	0.23
3.4	niacin (MG)	1.4
0.44	pantothenic acid (MG)	0.51
0.09	Vitamin B6 (MG)	1.1
64	folate (UG)	51

0.937 | 0.937 | 7.29 Complete Comparison:
Pistachio vs. English Muffin

Oats

Similarity: > 90%

Oats are high in many of the same nutrients as english muffin, including dietary fiber, protein, calcium and iron. Also, oats contains more potassium and pantothenic acid than english muffin.

For 100 grams of english muffin and oats:

English Muffin (3.5 ounces)		Oats (5/8 cup)
8.7	protein (G)	17
2.9	iron (MG)	4.7
0.43	thiamin (MG)	0.76
4.6	dietary fiber (G)	11
178	calcium (MG)	54

However, english muffin does contain more Vitamin E, riboflavin and niacin than oats by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	389
1.6	sugar (G)	0
0.29	saturated fat (G)	1.2
0.45	Vitamin E (MG)	0
186	potassium (MG)	429
0.29	riboflavin (MG)	0.14
3.4	niacin (MG)	0.96
0.44	pantothenic acid (MG)	1.3
0.09	Vitamin B6 (MG)	0.12
64	folate (UG)	56

0.936 | 0.936 | 6.04 Complete Comparison:
Oats vs. English Muffin

Similarity: > 90%

is high in many of the same nutrients as english muffin, including dietary fiber, protein, iron and thiamin. Also, contains more Vitamin A, potassium and Vitamin B6 than english muffin.

For 100 grams of english muffin and :

English Muffin (3.5 ounces)		(5/8 cup)
8.7	protein (G)	9.4
2.9	iron (MG)	2.7
0.43	thiamin (MG)	0.39
4.6	dietary fiber (G)	7.3
178	calcium (MG)	7

A higher water content, is less nutritionally dense than english muffin. English muffin does contain more calcium, riboflavin and folate than by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	365
1.6	sugar (G)	0.64
0.29	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0.45	Vitamin E (MG)	0.49
186	potassium (MG)	287
0.29	riboflavin (MG)	0.2
3.4	niacin (MG)	3.6
0.44	pantothenic acid (MG)	0.42
0.09	Vitamin B6 (MG)	0.62
64	folate (UG)	19

0.935 | 0.935 | 0 Complete Comparison:
vs. English Muffin

other

Big Mac

Similarity: > 90%

Big mac is also high in protein and calcium. Also, big mac contains more Vitamin B12 than english muffin.

For 100 grams of english muffin and big mac:

English Muffin (3.5 ounces)		Big Mac (1/2 burger)
8.7	protein (G)	12
2.9	iron (MG)	2
0.43	thiamin (MG)	0.18
4.6	dietary fiber (G)	1.6
178	calcium (MG)	116

However, english muffin does contain more dietary fiber, Vitamin E, iron, thiamin and riboflavin than big mac by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	257
1.6	sugar (G)	4
0.29	saturated fat (G)	3.8
0	Vitamin C (MG)	0.4
0.45	Vitamin E (MG)	0
186	potassium (MG)	181
0.29	riboflavin (MG)	0.21
3.4	niacin (MG)	3.4
0.44	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0
64	folate (UG)	46
0	Vitamin B12 (UG)	0.88

0.936 | 0.936 | 2.72 Complete Comparison:
Big Mac vs. English Muffin

Quarter Pounder

Similarity: > 90%

Quarter pounder is also high in protein, calcium and iron. Moreover, quarter pounder contains more Vitamin C, potassium, niacin and Vitamin B12 than english muffin.

For 100 grams of english muffin and quarter pounder:

English Muffin (3.5 ounces)		Quarter Pounder (5/8 burger)
8.7	protein (G)	14
2.9	iron (MG)	2.4
0.43	thiamin (MG)	0.18
4.6	dietary fiber (G)	1.6
178	calcium (MG)	84

However, english muffin does contain more dietary fiber, Vitamin E, thiamin, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	244
1.6	sugar (G)	5.1
0.29	saturated fat (G)	4
0	Vitamin C (MG)	0.9
0.45	Vitamin E (MG)	0
186	potassium (MG)	227
0.29	riboflavin (MG)	0.34
3.4	niacin (MG)	4.5
0.44	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0
64	folate (UG)	56
0	Vitamin B12 (UG)	1.3

0.932 | 0.932 | 3.23 Complete Comparison:
Quarter Pounder vs. English Muffin

Filet O Fish

Similarity: > 90%

Filet o fish is also high in protein and calcium. Also, filet o fish contains more trans fat and Vitamin B12 than english muffin.

For 100 grams of english muffin and filet o fish:

English Muffin (3.5 ounces)		Filet O Fish (3/4 sandwich)
8.7	protein (G)	11
2.9	iron (MG)	1.6
0.43	thiamin (MG)	0.21
4.6	dietary fiber (G)	1.4
178	calcium (MG)	120

However, english muffin does contain more dietary fiber, iron, thiamin, riboflavin and niacin than filet o fish by weight.

Here is a comparison of the rest of nutrients:

223	calories (KCAL)	282
1.6	sugar (G)	3.7
0.29	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
0.45	Vitamin E (MG)	1.2
186	potassium (MG)	220
0.29	riboflavin (MG)	0.13
3.4	niacin (MG)	2.2
0.44	pantothenic acid (MG)	0
0.09	Vitamin B6 (MG)	0
64	folate (UG)	21
0	Vitamin B12 (UG)	1.1

0.932 | 0.932 | 3.13 Complete Comparison:
Filet O Fish vs. English Muffin

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