Nutrition Comparison: English Muffin Vs White Bread - Souper Sage

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English Muffin vs. White Bread

Nutrition comparison of English Muffin and White 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 white bread (100g each) below using 2020 USDA and NIH data[1].

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

  • Both white bread and english muffin are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
Detailed nutritional comparison of english muffin and white 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 White Bread (Bread, white wheat) . Have a correction or suggestions? Shoot us an email.

Image of English Muffin English Muffin src Image of White Bread White Bread src

Calories and Carbs

calories

Both white bread and english muffin are high in calories. White bread has a little more calories (7%) than english muffin by weight - white bread has 238 calories per 100 grams and english muffin has 223 calories. For macronutrient ratios, english muffin is similar to white bread for protein, carbs and fat. English muffin has a macronutrient ratio of 15:77:8 and for white bread, 18:74:8 for protein, carbohydrates and fat from calories.Macro Ratios from Calories:

English Muffin White Bread
Protein 15% 18%
Carbohydrates 77% 74%
Fat 8% 8%
Alcohol ~ ~

carbohydrates

Both white bread and english muffin are high in carbohydrates. White bread is very similar to white bread for carbohydrates - white bread has 43.9g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.

dietary fiber

Both white bread and english muffin are high in dietary fiber. White bread has 100% more dietary fiber than english muffin - white bread has 9.2g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.

sugar

White bread and english muffin contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and english muffin has 1.6g of sugar.

Protein

protein

Both white bread and english muffin are high in protein. White bread has 23% more protein than english muffin - white bread has 10.7g of protein per 100 grams and english muffin has 8.7g of protein.

Fat

saturated fat

Both white bread and english muffin are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.

trans fat

Both white bread and english muffin are low in trans fat - white bread has 0.03g of trans fat per 100 grams and english muffin does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin E

White bread and english muffin contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.

Vitamin K

White bread and english muffin contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.

The B Vitamins

Both english muffin and white bread contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

English Muffin White Bread
Thiamin 0.431 MG 0.51 MG
Riboflavin 0.292 MG 0.255 MG
Niacin 3.356 MG 4.455 MG
Pantothenic acid 0.444 MG 0.455 MG
Vitamin B6 0.087 MG 0.08 MG
Folate 64 UG 127 UG

Minerals

calcium

Both white bread and english muffin are high in calcium. White bread has 284% more calcium than english muffin - white bread has 684mg of calcium per 100 grams and english muffin has 178mg of calcium.

iron

Both white bread and english muffin are high in iron. White bread has 70% more iron than english muffin - white bread has 4.9mg of iron per 100 grams and english muffin has 2.9mg of iron.

potassium

English muffin has 46% more potassium than white bread - white bread has 127mg 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 white bread contain small amounts of beta-carotene.

English Muffin White Bread
beta-carotene 2 UG 2 UG
lutein + zeaxanthin 92 UG 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both english muffin and white bread contain significant amounts of alpha linoleic acid (ALA).

English Muffin White Bread
alpha linoleic acid 0.048 G 0.083 G
EPA ~ 0.003 G
Total 0.048 G 0.086 G

omega 6s

Comparing omega-6 fatty acids, both english muffin and white bread contain significant amounts of linoleic acid.

English Muffin White Bread
linoleic acid 0.785 G 0.879 G
other omega 6 ~ 0.002 G
Total 0.785 G 0.881 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 White Bread (Bread, white wheat) .

English Muffin g

() 		Daily Values (%)

White Bread 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
Food Amount Action
English Muffin oz - +
White Bread slice - +

FAQ

Does white bread or english muffin contain more calories in 100 grams? Both white bread and english muffin are high in calories. White bread has a little more calories ( 10%) than english muffin by weight - white bread has 238 calories in 100g and english muffin has 223 calories. Does white bread or english muffin have more carbohydrates? By weight, both white bread and english muffin are high in carbohydrates. white bread is very similar to white bread for carbohydrates - white bread has 43.9g of carbs for 100g and english muffin has 44.8g of carbohydrates. Does white bread or english muffin contain more calcium? Both white bread and english muffin are high in calcium. White bread has 280% more calcium than english muffin - white bread has 684mg of calcium in 100 grams and english muffin has 178mg of calcium. Does white bread or english muffin contain more iron? Both white bread and english muffin are high in iron. White bread has 70% more iron than english muffin - white bread has 4.9mg of iron in 100 grams and english muffin has 2.9mg of iron.

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