English Muffin vs. Ham
Nutrition comparison of English Muffin and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and ham:
- Both english muffin and ham are high in calories and protein.
- English muffin has more pantothenic acid and folate, however, ham contains more Vitamin B6 and Vitamin B12.
- English muffin is a great source of iron.
- English muffin is an excellent source of calcium and dietary fiber.
- Ham is an excellent source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both english muffin and ham are high in calories. Ham has 18% more calories than english muffin - english muffin has 223 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, english muffin is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. English muffin has a macronutrient ratio of 15:77:8 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Ham | |
|---|---|---|
| Protein | 15% | 25% |
| Carbohydrates | 77% | 3% |
| Fat | 8% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and ham has 96% less carbohydrates than english muffin - english muffin has 44.8g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
English muffin is an excellent source of dietary fiber and it has more dietary fiber than ham - english muffin has 4.6g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both english muffin and ham are high in protein. Ham has 87% more protein than english muffin - english muffin has 8.7g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and english muffin has 96% less saturated fat than ham - english muffin has 0.29g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
English muffin has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and english muffin does not contain significant amounts.
Vitamins
Vitamin A
English muffin and ham contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than english muffin - ham has 26iu of Vitamin D per 100 grams and english muffin does not contain significant amounts.
Vitamin E
English muffin and ham contain similar amounts of Vitamin E - english muffin has 0.45mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
English muffin and ham contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
English muffin has more pantothenic acid and folate, however, ham contains more Vitamin B6 and Vitamin B12. Both english muffin and ham contain significant amounts of thiamin, riboflavin and niacin.
| English Muffin | Ham | |
|---|---|---|
| Thiamin | 0.431 MG | 0.712 MG |
| Riboflavin | 0.292 MG | 0.19 MG |
| Niacin | 3.356 MG | 4.162 MG |
| Pantothenic acid | 0.444 MG | 0.18 MG |
| Vitamin B6 | 0.087 MG | 0.26 MG |
| Folate | 64 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 16 times more calcium than ham - english muffin has 178mg of calcium per 100 grams and ham has 10mg of calcium.
iron
English muffin is a great source of iron and it has 263% more iron than ham - english muffin has 2.9mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 67% more potassium than english muffin - english muffin has 186mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Ham | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.31 G |
| Total | 0.048 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than english muffin per 100 grams.
| English Muffin | Ham | |
|---|---|---|
| linoleic acid | 0.785 G | 2.16 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 2.16 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 Ham (Ham, minced) .
English Muffin g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 english muffin or ham contain more calories in 100 grams?Both english muffin and ham are high in calories. Ham has 20% more calories than english muffin - english muffin has 223 calories in 100g and ham has 263 calories.
Does english muffin or ham have more carbohydrates?
By weight, english muffin is high in carbohydrates and ham has 100% fewer carbohydrates than english muffin - english muffin has 44.8g of carbs for 100g and ham has 1.8g of carbohydrates.
Does english muffin or ham contain more calcium?
English muffin is a rich source of calcium and it has 16 times more calcium than ham - english muffin has 178mg of calcium in 100 grams and ham has 10mg of calcium.
Does english muffin or ham contain more potassium?
Ham is a rich source of potassium and it has 70% more potassium than english muffin - english muffin has 186mg of potassium in 100 grams and ham has 311mg of potassium.