English Muffin vs. Flaxseeds
Nutrition comparison of English Muffin and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and flaxseeds:
- Both flaxseeds and english muffin are high in calcium, calories, dietary fiber, iron and protein.
- English muffin has 11.7 times less saturated fat than flaxseed.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and english muffin are high in calories. Flaxseed has 139% more calories than english muffin - flaxseed has 534 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 flaxseeds for protein. English muffin has a macronutrient ratio of 15:77:8 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Flaxseeds | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 77% | 21% |
| Fat | 8% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and flaxseed has 36% less carbohydrates than english muffin - flaxseed has 28.9g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both flaxseeds and english muffin are high in dietary fiber. Flaxseed has 493% more dietary fiber than english muffin - flaxseed has 27.3g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Flaxseeds and english muffin contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both flaxseeds and english muffin are high in protein. Flaxseed has 110% more protein than english muffin - flaxseed has 18.3g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
English muffin has 11.7 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and english muffin contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
English muffin and flaxseeds contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and english muffin contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Flaxseeds and english muffin contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6. Both english muffin and flaxseeds contain significant amounts of riboflavin, niacin and folate.
| English Muffin | Flaxseeds | |
|---|---|---|
| Thiamin | 0.431 MG | 1.644 MG |
| Riboflavin | 0.292 MG | 0.161 MG |
| Niacin | 3.356 MG | 3.08 MG |
| Pantothenic acid | 0.444 MG | 0.985 MG |
| Vitamin B6 | 0.087 MG | 0.473 MG |
| Folate | 64 UG | 87 UG |
Minerals
calcium
Both flaxseeds and english muffin are high in calcium. Flaxseed has 43% more calcium than english muffin - flaxseed has 255mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both flaxseeds and english muffin are high in iron. Flaxseed has 100% more iron than english muffin - flaxseed has 5.7mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 337% more potassium than english muffin - flaxseed has 813mg 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,
| English Muffin | Flaxseeds | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 92 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 22.813 G |
| Total | 0.048 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than english muffin per 100 grams.
| English Muffin | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.785 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.785 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
English Muffin g
()
|
Daily Values (%) |
Flaxseeds 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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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 % |
|
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 % |
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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 flaxseeds or english muffin contain more calories in 100 grams?Both flaxseeds and english muffin are high in calories. Flaxseed has 140% more calories than english muffin - flaxseed has 534 calories in 100g and english muffin has 223 calories.
Does flaxseeds or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and flaxseed has 40% fewer carbohydrates than english muffin - flaxseed has 28.9g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does flaxseeds or english muffin contain more calcium?
Both flaxseeds and english muffin are high in calcium. Flaxseed has 40% more calcium than english muffin - flaxseed has 255mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does flaxseeds or english muffin contain more iron?
Both flaxseeds and english muffin are high in iron. Flaxseed has 100% more iron than english muffin - flaxseed has 5.7mg of iron in 100 grams and english muffin has 2.9mg of iron.
Does flaxseeds or english muffin contain more potassium?
Flaxseed is a rich source of potassium and it has 340% more potassium than english muffin - flaxseed has 813mg of potassium in 100 grams and english muffin has 186mg of potassium.