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English muffin vs. Oats — In-Depth Nutrition Comparison

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What are the differences between English muffins and oats?

  • The amount of manganese, phosphorus, copper, vitamin B1, iron, magnesium, fiber, zinc, and vitamin B5 in oats is higher than in English muffins.
  • Oats' daily need coverage for manganese is 198% more.
  • Oats contain 232 times less sodium than English muffins. English muffins contain 464mg of sodium, while oats contain 2mg.
  • Oats have a lower glycemic index (59) than English muffins (77).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Oats types in this article.

Infographic

English muffin vs Oats infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +742.9%
Contains more PotassiumPotassium +227.5%
Contains more IronIron +430.3%
Contains more CopperCopper +385.3%
Contains more ZincZinc +467.1%
Contains more PhosphorusPhosphorus +293.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1277%
~equal in Calcium ~54mg
~equal in Selenium ~µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Oats
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +321.5%
Contains more Vitamin B5Vitamin B5 +202.5%
Contains more Vitamin B6Vitamin B6 +176.7%
Contains more FolateFolate +51.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.139mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +412.2%
Contains more OtherOther +39.5%
Contains more ProteinProtein +119.4%
Contains more FatsFats +283.3%
Contains more CarbsCarbs +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +621.2%
Contains more Poly. FatPolyunsaturated fat +185.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
English muffin Oats
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient English muffin Oats DV% diff.
Manganese 0.357mg 4.916mg 198%
Phosphorus 133mg 523mg 56%
Copper 0.129mg 0.626mg 55%
Vitamin B1 0.181mg 0.763mg 49%
Iron 0.89mg 4.72mg 48%
Magnesium 21mg 177mg 37%
Fiber 2.7g 10.6g 32%
Zinc 0.7mg 3.97mg 30%
Sodium 464mg 2mg 20%
Vitamin B5 0.446mg 1.349mg 18%
Protein 7.7g 16.89g 18%
Polyunsaturated fat 0.888g 2.535g 11%
Potassium 131mg 429mg 9%
Calories 235kcal 389kcal 8%
Fats 1.8g 6.9g 8%
Carbs 46g 66.27g 7%
Vitamin B6 0.043mg 0.119mg 6%
Folate 37µg 56µg 5%
Monounsaturated fat 0.302g 2.178g 5%
Saturated fat 0.259g 1.217g 4%
Vitamin B3 1.566mg 0.961mg 4%
Vitamin B12 0.04µg 0µg 2%
Vitamin B2 0.154mg 0.139mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 55.67g N/A
Calcium 52mg 54mg 0%
Tryptophan 0.092mg 0.234mg 0%
Threonine 0.242mg 0.575mg 0%
Isoleucine 0.315mg 0.694mg 0%
Leucine 0.553mg 1.284mg 0%
Lysine 0.241mg 0.701mg 0%
Methionine 0.139mg 0.312mg 0%
Phenylalanine 0.379mg 0.895mg 0%
Valine 0.353mg 0.937mg 0%
Histidine 0.17mg 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
English muffin
30%
Oats
Minerals Daily Need Coverage Score
30%
English muffin
154%
Oats

Comparison summary

Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 462mg)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.958g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.