English Muffin vs. Almonds
Nutrition comparison of English Muffin and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and almonds:
- Both almonds and english muffin are high in calcium, calories, dietary fiber, iron and protein.
- Almond is an excellent source of Vitamin E and potassium.
- English muffin has more thiamin, however, almond contains more riboflavin.
- English muffin has signficantly less saturated fat than almond.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and english muffin are high in calories. Almond has 160% more calories than english muffin - almond has 579 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is much heavier in carbs, much lighter in fat and similar to almonds for protein. English muffin has a macronutrient ratio of 15:77:8 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Almonds | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 77% | 14% |
| Fat | 8% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and almond has 52% less carbohydrates than english muffin - almond has 21.6g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both almonds and english muffin are high in dietary fiber. Almond has 172% more dietary fiber than english muffin - almond has 12.5g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Almonds and english muffin contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both almonds and english muffin are high in protein. Almond has 143% more protein than english muffin - almond has 21.2g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
English muffin has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
trans fat
Both almonds and english muffin are low in trans fat - almond has 0.02g of trans fat per 100 grams and english muffin does not contain significant amounts.
Vitamins
Vitamin A
English muffin and almonds contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 55 times more Vitamin E than english muffin - almond has 25.6mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
English muffin and almonds contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
English muffin has more thiamin, however, almond contains more riboflavin. Both english muffin and almonds contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| English Muffin | Almonds | |
|---|---|---|
| Thiamin | 0.431 MG | 0.205 MG |
| Riboflavin | 0.292 MG | 1.138 MG |
| Niacin | 3.356 MG | 3.618 MG |
| Pantothenic acid | 0.444 MG | 0.471 MG |
| Vitamin B6 | 0.087 MG | 0.137 MG |
| Folate | 64 UG | 44 UG |
Minerals
calcium
Both almonds and english muffin are high in calcium. Almond has 51% more calcium than english muffin - almond has 269mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both almonds and english muffin are high in iron. Almond has 29% more iron than english muffin - almond has 3.7mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Almond is an excellent source of potassium and it has 294% more potassium than english muffin - almond has 733mg 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 almonds contain small amounts of beta-carotene.
| English Muffin | Almonds | |
|---|---|---|
| beta-carotene | 2 UG | 1 UG |
| lutein + zeaxanthin | 92 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, english muffin has more alpha linoleic acid (ALA) than almond per 100 grams.
| English Muffin | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.003 G |
| Total | 0.048 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than english muffin per 100 grams.
| English Muffin | Almonds | |
|---|---|---|
| linoleic acid | 0.785 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.785 G | 12.326 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 Almonds (Nuts, almonds) .
English Muffin g
()
|
Daily Values (%) |
Almonds 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 almonds or english muffin contain more calories in 100 grams?Both almonds and english muffin are high in calories. Almond has 160% more calories than english muffin - almond has 579 calories in 100g and english muffin has 223 calories.
Does almonds or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and almond has 50% fewer carbohydrates than english muffin - almond has 21.6g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does almonds or english muffin contain more calcium?
Both almonds and english muffin are high in calcium. Almond has 50% more calcium than english muffin - almond has 269mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does almonds or english muffin contain more iron?
Both almonds and english muffin are high in iron. Almond has 30% more iron than english muffin - almond has 3.7mg of iron in 100 grams and english muffin has 2.9mg of iron.
Does almonds or english muffin contain more potassium?
Almond is a rich source of potassium and it has 290% more potassium than english muffin - almond has 733mg of potassium in 100 grams and english muffin has 186mg of potassium.