English Muffin vs. Oats

Nutrition comparison of English Muffin and Oats


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of english muffin versus oats (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in english muffin and oats:

  • Both oats and english muffin are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
  • English muffin has more riboflavin and niacin, however, oat contains more pantothenic acid.
  • Oat is an excellent source of potassium.
Detailed nutritional comparison of english muffin and oats 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Oats src

Calories and Carbs

calories

Both oats and english muffin are high in calories. Oat has 74% more calories than english muffin - oat has 389 calories per 100 grams and english muffin has 223 calories.

For macronutrient ratios, english muffin is heavier in carbs, lighter in fat and similar to oats for protein. English muffin has a macronutrient ratio of 15:77:8 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

English Muffin Oats
Protein 15% 17%
Carbohydrates 77% 67%
Fat 8% 16%
Alcohol ~ ~

carbohydrates

Both oats and english muffin are high in carbohydrates. Oat has 48% more carbohydrates than english muffin - oat has 66.3g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.

dietary fiber

Both oats and english muffin are high in dietary fiber. Oat has 130% more dietary fiber than english muffin - oat has 10.6g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.

sugar

Oat has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and english muffin are high in protein. Oat has 94% more protein than english muffin - oat has 16.9g of protein per 100 grams and english muffin has 8.7g of protein.

Fat

saturated fat

Oats and english muffin contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.

Vitamins

Vitamin A

English muffin and oats contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

English muffin has more Vitamin E than oat - english muffin has 0.45mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

English muffin and oats contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

English muffin has more riboflavin and niacin, however, oat contains more pantothenic acid. Both english muffin and oats contain significant amounts of thiamin, Vitamin B6 and folate.

English Muffin Oats
Thiamin 0.431 MG 0.763 MG
Riboflavin 0.292 MG 0.139 MG
Niacin 3.356 MG 0.961 MG
Pantothenic acid 0.444 MG 1.349 MG
Vitamin B6 0.087 MG 0.119 MG
Folate 64 UG 56 UG

Minerals

calcium

Both oats and english muffin are high in calcium. English muffin has 230% more calcium than oat - oat has 54mg of calcium per 100 grams and english muffin has 178mg of calcium.

iron

Both oats and english muffin are high in iron. Oat has 64% more iron than english muffin - oat has 4.7mg of iron per 100 grams and english muffin has 2.9mg of iron.

potassium

Oat is an excellent source of potassium and it has 131% more potassium than english muffin - oat has 429mg of potassium per 100 grams and english muffin has 186mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than english muffin per 100 grams.

English Muffin Oats
alpha linoleic acid 0.048 G 0.111 G
Total 0.048 G 0.111 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than english muffin per 100 grams.

English Muffin Oats
linoleic acid 0.785 G 2.424 G
other omega 6 0.001 G ~
Total 0.786 G 2.424 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

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