English Muffin vs. Whole Wheat Bread

Nutrition comparison of English Muffin and Whole Wheat Bread


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of english muffin versus whole wheat bread (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whole wheat bread and english muffin are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
  • English muffin has 3.1 times less sugar than whole wheat bread.
  • English muffin has more riboflavin, however, whole wheat bread contains more Vitamin B6.
  • Whole wheat bread is a great source of potassium.
Detailed nutritional comparison of english muffin and whole wheat bread 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 Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Whole Wheat Bread src

Calories and Carbs

calories

Both whole wheat bread and english muffin are high in calories. Whole wheat bread has 19% more calories than english muffin - whole wheat bread has 265 calories per 100 grams and english muffin has 223 calories.

English Muffin Whole Wheat Bread
Protein 15% 20%
Carbohydrates 77% 65%
Fat 8% 14%
Alcohol ~ ~

carbohydrates

Both whole wheat bread and english muffin are high in carbohydrates. Whole wheat bread is very similar to whole wheat bread for carbohydrates - whole wheat bread has 43.3g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.

dietary fiber

Both whole wheat bread and english muffin are high in dietary fiber. Whole wheat bread has 61% more dietary fiber than english muffin - whole wheat bread has 7.4g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.

sugar

English muffin has 3.1 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and english muffin has 1.6g of sugar.



Protein

protein

Both whole wheat bread and english muffin are high in protein. Whole wheat bread has 54% more protein than english muffin - whole wheat bread has 13.4g of protein per 100 grams and english muffin has 8.7g of protein.

Fat

saturated fat

Both whole wheat bread and english muffin are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and english muffin contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.

Vitamin A

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

Vitamin E

Whole wheat bread and english muffin contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.

Vitamin K

Whole wheat bread and english muffin contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.

The B Vitamins

English muffin has more riboflavin, however, whole wheat bread contains more Vitamin B6. Both english muffin and whole wheat bread contain significant amounts of thiamin, niacin, pantothenic acid and folate.

English Muffin Whole Wheat Bread
Thiamin 0.431 MG 0.279 MG
Riboflavin 0.292 MG 0.131 MG
Niacin 3.356 MG 4.042 MG
Pantothenic acid 0.444 MG 0.336 MG
Vitamin B6 0.087 MG 0.263 MG
Folate 64 UG 75 UG

Minerals

calcium

Both whole wheat bread and english muffin are high in calcium. English muffin has 73% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and english muffin has 178mg of calcium.

iron

Both whole wheat bread and english muffin are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and english muffin has 2.9mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 24% more potassium than english muffin - whole wheat bread has 230mg 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 whole wheat bread contain significant amounts of lutein + zeaxanthin.

English Muffin Whole Wheat Bread
beta-carotene 2 UG 1 UG
lutein + zeaxanthin 92 UG 94 UG

Omega-3 and Omega-6

omega 3s

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

English Muffin Whole Wheat Bread
alpha linoleic acid 0.048 G 0.205 G
Total 0.048 G 0.205 G

omega 6s

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

English Muffin Whole Wheat Bread
linoleic acid 0.785 G 1.667 G
other omega 6 ~ 0.002 G
Total 0.785 G 1.669 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 Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) .

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