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.
Detailed nutritional comparison of english muffin and wheat flour 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 Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Wheat Flour src

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) .

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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.

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