English Muffin vs. Sunflower Seeds
Nutrition comparison of English Muffin and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and sunflower seeds:
- Both sunflower seeds and english muffin are high in calcium, calories, dietary fiber, iron and protein.
- Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and english muffin are high in calories. Sunflower seed has 178% more calories than english muffin - sunflower seed has 619 calories per 100 grams and english muffin has 223 calories.
| English Muffin | Sunflower Seeds | |
|---|---|---|
| Protein | 15% | 10% |
| Carbohydrates | 77% | 12% |
| Fat | 8% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and sunflower seed has 54% less carbohydrates than english muffin - sunflower seed has 20.6g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both sunflower seeds and english muffin are high in dietary fiber. Sunflower seed has 150% more dietary fiber than english muffin - sunflower seed has 11.5g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Sunflower seed has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and english muffin are high in protein. Sunflower seed has 98% more protein than english muffin - sunflower seed has 17.2g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and english muffin has 95% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than english muffin - sunflower seed has 1.4mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
English muffin and sunflower seeds contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
English muffin has more Vitamin E than sunflower seed - english muffin has 0.45mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
English muffin and sunflower seeds contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both english muffin and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.
| English Muffin | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.431 MG | 0.325 MG |
| Riboflavin | 0.292 MG | 0.285 MG |
| Niacin | 3.356 MG | 4.198 MG |
| Pantothenic acid | 0.444 MG | 7.056 MG |
| Vitamin B6 | 0.087 MG | 0.805 MG |
| Folate | 64 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and english muffin are high in calcium. English muffin has 212% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both sunflower seeds and english muffin are high in iron. Sunflower seed has 137% more iron than english muffin - sunflower seed has 6.8mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 164% more potassium than english muffin - sunflower seed has 491mg of potassium per 100 grams and english muffin has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both english muffin and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.079 G |
| Total | 0.048 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than english muffin per 100 grams.
| English Muffin | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.785 G | 37.39 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
English Muffin g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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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% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or english muffin contain more calories in 100 grams?Both sunflower seeds and english muffin are high in calories. Sunflower seed has 180% more calories than english muffin - sunflower seed has 619 calories in 100g and english muffin has 223 calories.
Does sunflower seeds or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than english muffin - sunflower seed has 20.6g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does sunflower seeds or english muffin contain more calcium?
Both sunflower seeds and english muffin are high in calcium. English muffin has 210% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does sunflower seeds or english muffin contain more iron?
Both sunflower seeds and english muffin are high in iron. Sunflower seed has 140% more iron than english muffin - sunflower seed has 6.8mg of iron in 100 grams and english muffin has 2.9mg of iron.
Does sunflower seeds or english muffin contain more potassium?
Sunflower seed is a rich source of potassium and it has 160% more potassium than english muffin - sunflower seed has 491mg of potassium in 100 grams and english muffin has 186mg of potassium.