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.
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.
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 28g
(
oz
)
|
Daily Values (%) |
Wheat Germ 115g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 63KCAL 3% |
|
5% | calories | 557% |
|
414KCAL 21% | |
| 13G 5% |
|
5% | carbohydrates | 362% |
|
60G 24% | |
| 1.3G 5% |
|
5% | dietary fiber | >999% |
|
15G 61% | |
| 0.44G | >999% | sugar | 5% | ||||
| 0.57G 1% |
|
5% | total fat | >999% |
|
11G 18% | |
| 0.08G 1% |
|
5% | saturated fat | >999% |
|
1.9G 11% | |
| 0.08G | 5% | monounsaturated fat | >999% | 1.6G | |||
| 0.24G | 5% | polyunsaturated fat | >999% | 6.9G | |||
| 100MG 7% |
|
614% | sodium | 5% |
|
14MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
>999% | Vitamin A | 5% |
|
|||
| 50MG 5% |
|
11% | calcium | 5% |
|
45MG 5% | |
| 0.81MG 5% |
|
5% | iron | 789% |
|
7.2MG 40% | |
| 10MG 3% |
|
5% | magnesium | >999% |
|
275MG 89% | |
| 53MG 2% |
|
5% | potassium | >999% |
|
1026MG 45% | |
| 0.12MG 11% |
|
5% | thiamin (Vit B1) | >999% |
|
2.2MG 197% | |
| 0.08MG 8% |
|
5% | riboflavin (Vit B2) | 612% |
|
0.57MG 52% | |
| 0.95MG 7% |
|
5% | niacin (Vit B3) | 721% |
|
7.8MG 56% | |
| 0.02MG 2% |
|
5% | Vitamin B6 | >999% |
|
1.5MG 115% | |
| 0.13MG 3% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
2.6MG 52% | |
| 18UG 5% |
|
5% | folate (Vit B9) | >999% |
|
323UG 81% | |
| 0.13MG 1% |
|
>999% | Vitamin E | 5% |
|
||
| 0.23UG 0.3% |
|
>999% | Vitamin K | 5% |
|
||
| 2.5G 5% |
|
5% | protein | 980% |
|
27G 53% | |
| 3.9MG 1% |
|
>999% | choline | 5% |
|
||
| 0.04MG 4% |
|
5% | copper | >999% |
|
0.92MG 76% | |
| 0.28MG 16% |
|
5% | manganese | >999% |
|
15MG 850% | |
| 30MG 4% |
|
5% | phosphorus | >999% |
|
968MG 138% | |
| 8.3UG 15% |
|
5% | selenium | 996% |
|
91UG 166% | |
| 0.3MG 4% |
|
5% | zinc | >999% |
|
14MG 177% | |
| 12G | 5% | Water | 8% | 13G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does wheat germ or english muffin contain more calories in 100 grams?Both wheat germ and english muffin are high in calories. Wheat germ has 60% more calories than english muffin - wheat germ has 360 calories in 100g and english muffin has 223 calories.
Does wheat germ or english muffin have more carbohydrates?
By weight, both wheat germ and english muffin are high in carbohydrates. wheat germ has 20% more carbohydrates than english muffin - wheat germ has 51.8g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does wheat germ or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 360% more calcium than wheat germ - wheat germ has 39mg of calcium in 100 grams and english muffin has 178mg of calcium.
Does wheat germ or english muffin contain more iron?
Both wheat germ and english muffin are high in iron. Wheat germ has 120% more iron than english muffin - wheat germ has 6.3mg of iron in 100 grams and english muffin has 2.9mg of iron.
Does wheat germ or english muffin contain more potassium?
Wheat germ is a rich source of potassium and it has 380% more potassium than english muffin - wheat germ has 892mg of potassium in 100 grams and english muffin has 186mg of potassium.