English Muffin vs. Wheat Germ

Nutrition comparison of English Muffin and Wheat Germ


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 germ (100g each) below using 2020 USDA and NIH data[1].

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

  • Both wheat germ and english muffin are high in calories, carbohydrates, dietary fiber, iron and protein.
  • English muffin has 4.8 times less saturated fat than wheat germ.
  • English muffin is an excellent source of calcium.
  • Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Wheat germ is an excellent source of potassium.
Detailed nutritional comparison of english muffin and wheat germ 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 Germ (Wheat germ, crude) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Wheat Germ src

Calories and Carbs

calories

Both wheat germ and english muffin are high in calories. Wheat germ has 61% more calories than english muffin - wheat germ has 360 calories per 100 grams and english muffin has 223 calories.

For macronutrient ratios, english muffin is lighter in protein, much heavier in carbs and lighter in fat compared to wheat germ per calorie. English muffin has a macronutrient ratio of 15:77:8 and for wheat germ, 24:54:23 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

English Muffin Wheat Germ
Protein 15% 24%
Carbohydrates 77% 54%
Fat 8% 23%
Alcohol ~ ~

carbohydrates

Both wheat germ and english muffin are high in carbohydrates. Wheat germ has 16% more carbohydrates than english muffin - wheat germ has 51.8g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.

dietary fiber

Both wheat germ and english muffin are high in dietary fiber. Wheat germ has 187% more dietary fiber than english muffin - wheat germ has 13.2g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.

sugar

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



Protein

protein

Both wheat germ and english muffin are high in protein. Wheat germ has 166% more protein than english muffin - wheat germ has 23.2g of protein per 100 grams and english muffin has 8.7g of protein.

Fat

saturated fat

English muffin has 4.8 times less saturated fat than wheat germ - wheat germ has 1.7g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

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

Vitamin K

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

The B Vitamins

Wheat germ has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both english muffin and wheat germ contain significant amounts of riboflavin.

English Muffin Wheat Germ
Thiamin 0.431 MG 1.882 MG
Riboflavin 0.292 MG 0.499 MG
Niacin 3.356 MG 6.813 MG
Pantothenic acid 0.444 MG 2.257 MG
Vitamin B6 0.087 MG 1.3 MG
Folate 64 UG 281 UG

Minerals

calcium

English muffin is an excellent source of calcium and it has 356% more calcium than wheat germ - wheat germ has 39mg of calcium per 100 grams and english muffin has 178mg of calcium.

iron

Both wheat germ and english muffin are high in iron. Wheat germ has 118% more iron than english muffin - wheat germ has 6.3mg of iron per 100 grams and english muffin has 2.9mg of iron.

potassium

Wheat germ is an excellent source of potassium and it has 380% more potassium than english muffin - wheat germ has 892mg of potassium per 100 grams and english muffin has 186mg of potassium.

Omega-3 and Omega-6

omega 3s

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

English Muffin Wheat Germ
alpha linoleic acid 0.048 G 0.723 G
Total 0.048 G 0.723 G

omega 6s

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

English Muffin Wheat Germ
linoleic acid 0.785 G 5.287 G
other omega 6 0.001 G ~
Total 0.786 G 5.287 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 Germ (Wheat germ, crude) .

English Muffin g

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