English Muffin vs. Wheat Flour
Nutrition comparison of English Muffin and Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and wheat flour:
- Both wheat flour and english muffin are high in calories, carbohydrates, dietary fiber, iron and protein.
- English muffin is an excellent source of calcium.
- Wheat flour has more niacin and folate, however, english muffin contains more Vitamin B6.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and english muffin are high in calories. Wheat flour has 62% more calories than english muffin - wheat flour has 361 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is lighter in carbs, heavier in fat and similar to wheat flour for protein. English muffin has a macronutrient ratio of 15:77:8 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Wheat Flour | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 77% | 82% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and english muffin are high in carbohydrates. Wheat flour has 62% more carbohydrates than english muffin - wheat flour has 72.5g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
Both wheat flour and english muffin are high in dietary fiber. English muffin has 92% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Wheat flour and english muffin contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
Both wheat flour and english muffin are high in protein. Wheat flour has 38% more protein than english muffin - wheat flour has 12g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both wheat flour and english muffin are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin A
English muffin and wheat flour contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and english muffin contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Wheat flour and english muffin contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
Wheat flour has more niacin and folate, however, english muffin contains more Vitamin B6. Both english muffin and wheat flour contain significant amounts of thiamin, riboflavin and pantothenic acid.
| English Muffin | Wheat Flour | |
|---|---|---|
| Thiamin | 0.431 MG | 0.812 MG |
| Riboflavin | 0.292 MG | 0.512 MG |
| Niacin | 3.356 MG | 7.554 MG |
| Pantothenic acid | 0.444 MG | 0.438 MG |
| Vitamin B6 | 0.087 MG | 0.037 MG |
| Folate | 64 UG | 183 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 10 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
Both wheat flour and english muffin are high in iron. Wheat flour has 54% more iron than english muffin - wheat flour has 4.4mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
English muffin has 86% more potassium than wheat flour - wheat flour has 100mg 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, both english muffin and wheat flour contain significant amounts of lutein + zeaxanthin.
| English Muffin | Wheat Flour | |
|---|---|---|
| beta-carotene | 2 UG | 1 UG |
| lutein + zeaxanthin | 92 UG | 79 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both english muffin and wheat flour contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Wheat Flour | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.043 G |
| Total | 0.048 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both english muffin and wheat flour contain significant amounts of linoleic acid.
| English Muffin | Wheat Flour | |
|---|---|---|
| linoleic acid | 0.785 G | 0.685 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.685 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 Wheat Flour (Wheat flour, white, bread, enriched) .
English Muffin g
()
|
Daily Values (%) |
Wheat Flour 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 wheat flour or english muffin contain more calories in 100 grams?Both wheat flour and english muffin are high in calories. Wheat flour has 60% more calories than english muffin - wheat flour has 361 calories in 100g and english muffin has 223 calories.
Does wheat flour or english muffin have more carbohydrates?
By weight, both wheat flour and english muffin are high in carbohydrates. wheat flour has 60% more carbohydrates than english muffin - wheat flour has 72.5g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does wheat flour or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 10 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does wheat flour or english muffin contain more iron?
Both wheat flour and english muffin are high in iron. Wheat flour has 50% more iron than english muffin - wheat flour has 4.4mg of iron in 100 grams and english muffin has 2.9mg of iron.