English Muffin vs. Egg
Nutrition comparison of English Muffin and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and egg:
- Both egg and english muffin are high in calcium, calories and protein.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- English muffin has 9.8 times less saturated fat than egg.
- English muffin has more thiamin and niacin, however, egg contains more pantothenic acid and Vitamin B12.
- English muffin is a great source of iron.
- English muffin is an excellent source of dietary fiber.
- For omega-3 fatty acids, egg has more dha than english muffin.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and english muffin are high in calories. English muffin has 56% more calories than egg - egg has 143 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. English muffin has a macronutrient ratio of 15:77:8 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Egg | |
|---|---|---|
| Protein | 15% | 36% |
| Carbohydrates | 77% | 2% |
| Fat | 8% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and egg has 98% less carbohydrates than english muffin - egg has 0.72g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
English muffin is an excellent source of dietary fiber and it has more dietary fiber than egg - english muffin has 4.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and english muffin contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both egg and english muffin are high in protein. Egg has 44% more protein than english muffin - egg has 12.6g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
English muffin has 9.8 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
trans fat
Both egg and english muffin are low in trans fat - egg has 0.04g of trans fat per 100 grams and english muffin does not contain significant amounts.
cholesterol
Egg is high in cholesterol and english muffin has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and english muffin does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than english muffin - egg has 160ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than english muffin - egg has 82iu of Vitamin D per 100 grams and english muffin does not contain significant amounts.
Vitamin E
Egg and english muffin contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Egg and english muffin contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more thiamin and niacin, however, egg contains more pantothenic acid and Vitamin B12. Both english muffin and egg contain significant amounts of riboflavin, Vitamin B6 and folate.
| English Muffin | Egg | |
|---|---|---|
| Thiamin | 0.431 MG | 0.04 MG |
| Riboflavin | 0.292 MG | 0.457 MG |
| Niacin | 3.356 MG | 0.075 MG |
| Pantothenic acid | 0.444 MG | 1.533 MG |
| Vitamin B6 | 0.087 MG | 0.17 MG |
| Folate | 64 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Both egg and english muffin are high in calcium. English muffin has 218% more calcium than egg - egg has 56mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
English muffin is a great source of iron and it has 64% more iron than egg - egg has 1.8mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
English muffin has 35% more potassium than egg - egg has 138mg of potassium per 100 grams and english muffin has 186mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than english muffin per 100 grams. Both english muffin and egg contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Egg | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.048 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both english muffin and egg contain significant amounts of linoleic acid.
| English Muffin | Egg | |
|---|---|---|
| linoleic acid | 0.785 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.785 G | 1.577 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 Egg (Egg, whole, raw, fresh) .
English Muffin g
()
|
Daily Values (%) |
Egg g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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 % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 egg or english muffin contain more calories in 100 grams?Both egg and english muffin are high in calories. English muffin has 60% more calories than egg - egg has 143 calories in 100g and english muffin has 223 calories.
Is egg or english muffin better for protein?
Both egg and english muffin are high in protein. Egg has 40% more protein than english muffin - egg has 12.6g of protein per 100 grams and english muffin has 8.7g of protein.
Does egg or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and egg has 100% fewer carbohydrates than english muffin - egg has 0.72g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does egg or english muffin contain more calcium?
Both egg and english muffin are high in calcium. English muffin has 220% more calcium than egg - egg has 56mg of calcium in 100 grams and english muffin has 178mg of calcium.