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.
Detailed nutritional comparison of english muffin and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Flaxseeds src

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, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

English Muffin Flaxseeds
Protein 15% 13%
Carbohydrates 77% 20%
Fat 8% 67%
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 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 Flaxseeds .

Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Flaxseeds (Seeds, flaxseed) .

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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.