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  6. English muffins, plain, enriched, with ca prop (includes sourdough) vs. Bagel

English muffins, plain, enriched, with ca prop (includes sourdough) vs. Bagel — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on April 11, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
English muffins, plain, enriched, with ca prop (includes sourdough)
vs
Bagel

Summary

English muffins are higher in saturated fats, calcium, iron, and B-complex vitamins. Bagels are higher in carbs, calories, protein, and dietary fiber. 100g of English muffin covers 150% of the DV of iron. Bagels have a higher glycemic index than English muffins. English muffins are less nutrient-dense, being a better choice for people with diabetes and unhealthy weight. 

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Calories
          1. Fats
            1. Carbs
              1. Protein
                1. Minerals
                  1. Vitamins
                    1. Glycemic index
                     

                    Introduction

                    In this article, we will try to find out the differences between two popular breakfast snacks - English muffins and bagels. To learn more about all the actual and nutritional differences between these foods, go through the sections of this article. 

                    English muffins are typically made of water, flour, yeast, salt, sugar, egg, and milk. They are very popular in Wales and North America. English muffins are usually topped with eggs, fruits, lean meats, cheese, or peanut butter. 

                    Bagel is a Polish food brought to North America by Jewish people. It simply consists of the usual bread ingredients: water, flour, sugar, and salt. Common toppings used with bagels are sliced or cream cheese, dried tomatoes, smoked salmon, cucumber and hummus, and peanut butter. 

                    Actual differences

                    While both have a lot of similarities, English muffins and bagels are not the same. Let us find out some differences between these two. 

                    One of the main differences between English muffins and bagels is the shape: bagels are donut-shaped food products with a hole inside a circle, bread-like food, while English muffins are flat and round in shape. 

                    Bagels are larger in size than English muffins. 

                    The next difference is flavor. Bagels have a bread-like, slightly salty, and sweet taste, while English muffins have a buttery and cake-like flavor. They are less sweet than bagels.

                    What is more, these foods differ in the ingredients they are made of. Bagels are made of water, flour, yeast, salt, and sugar, but English muffins contain milk and eggs additionally.

                    Nutrition

                    Let's now examine how these foods differ from one another nutritionally. Both snacks contain nearly 40-45% of water but differ in the distribution of other nutrients. 

                    Macronutrient Comparison

                    Macronutrient breakdown side-by-side comparison
                    9% 2% 44% 44% 2%
                    Protein: 8.87 g
                    Fats: 1.69 g
                    Carbs: 44.17 g
                    Water: 43.56 g
                    Other: 1.71 g
                    Bagel
                    Bagel
                    3
                    10% 49% 38% 2%
                    Protein: 10.2 g
                    Fats: 1.53 g
                    Carbs: 48.89 g
                    Water: 37.55 g
                    Other: 1.83 g
                    Contains more WaterWater +16%
                    Contains more ProteinProtein +15%
                    Contains more CarbsCarbs +10.7%
                    ~equal in Fats ~1.53g
                    ~equal in Other ~1.83g
                     

                    Calories

                    Both English muffins and bagels are medium-calorie food products. A bagel is higher in calories: it provides 250 calories per 100g, while the same amount of an English muffin has 227 calories. 

                    Fats

                    There is no significant difference between the fat content of these two foods: English muffin has 0.16g more fat. It is higher in saturated fats. 

                    Both of these foods do not provide any amounts of cholesterol. 

                    Fat Type Comparison

                    Fat type breakdown side-by-side comparison
                    45% 24% 31%
                    Saturated Fat: Sat. Fat 0.733 g
                    Monounsaturated Fat: Mono. Fat 0.383 g
                    Polyunsaturated fat: Poly. Fat 0.498 g
                    Bagel
                    Bagel
                    2
                    24% 76%
                    Saturated Fat: Sat. Fat 0 g
                    Monounsaturated Fat: Mono. Fat 0.29 g
                    Polyunsaturated fat: Poly. Fat 0.936 g
                    Contains more Mono. FatMonounsaturated Fat +32.1%
                    Contains less Sat. FatSaturated Fat -100%
                    Contains more Poly. FatPolyunsaturated fat +88%
                     

                    Carbs

                    Nearly half of the nutrients containing in these foods are carbohydrates.

                    Bagels are higher in carbs than English muffins: 100g amounts of them contain 48.9g and 44.2g of carbohydrates, accordingly. Bagels are nearly two times higher in sugar content. 

                    English muffins provide less dietary fiber than bagels. 

                    @carbcontent 

                    Protein

                    English muffins and bagels are rich in proteins due to their ingredients. Bagel contains 1.36g more protein per 100g than English muffins. 

                    Minerals

                    Bagel is higher in potassium, magnesium, phosphorus, and copper. In contrast, calcium and iron levels are higher in English muffins. Check the mineral composition of these foods in the chart below. 

                    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 17% 49% 9.6% 150% 45% 29% 39% 55% 66% 122%
                    Bagel
                    Bagel
                    6
                    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
                    Contains more CalciumCalcium +715%
                    Contains more IronIron +44.9%
                    Contains more MagnesiumMagnesium +112.5%
                    Contains more PotassiumPotassium +51.4%
                    Contains more CopperCopper +29.6%
                    Contains more PhosphorusPhosphorus +54.3%
                    Contains more ManganeseManganese +183.2%
                    Contains more SeleniumSelenium +28.1%
                    ~equal in Zinc ~1.1mg
                    ~equal in Sodium ~439mg
                     

                    Vitamins

                    English muffins have higher vitamin content than bagels. Muffins are richer in B-complex and C vitamins. Bagel is richer in vitamin K and B6.

                    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 6% 0% 6.2% 0% 119% 58% 76% 22% 12% 5% 3% 71% 8.7%
                    Bagel
                    Bagel
                    2
                    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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
                    Contains more Vitamin CVitamin C +∞%
                    Contains more Vitamin B1Vitamin B1 +18.4%
                    Contains more Vitamin B2Vitamin B2 +19.6%
                    Contains more Vitamin B3Vitamin B3 +20.8%
                    Contains more Vitamin B12Vitamin B12 +∞%
                    Contains more FolateFolate +23.7%
                    Contains more CholineCholine +63.3%
                    Contains more Vitamin B6Vitamin B6 +172.2%
                    Contains more Vitamin KVitamin K +25%
                    ~equal in Vitamin A ~0IU
                    ~equal in Vitamin E ~0.32mg
                    ~equal in Vitamin D ~0µg
                    ~equal in Vitamin B5 ~0.375mg
                     

                    Glycemic index

                    English muffins are considered to have a low glycemic index, while the GI of a bagel is classified as medium. Bagel's GI (69) is higher than the GI of English muffins (45). You can see the GI values for the other foods by visiting our glycemic index chart.

                    Article author photo Ani Harutyunyan
                    Education: General Medicine at YSMU
                    Last updated: April 11, 2023
                    Medically reviewed by Elen Khachatrian

                    Infographic

                    English muffins, plain, enriched, with ca prop (includes sourdough) vs Bagel infographic
                    Infographic link

                    Comparison summary table

                    Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                    English muffins, plain, enriched, with ca prop (includes sourdough) Bagel
                    Lower in Sugar ok
                    Lower in Sodium ok
                    Lower in Glycemic Index ok
                    Lower in Saturated Fat ok
                    Rich in minerals ok
                    Lower in Cholesterol Equal
                    Lower in price Equal
                    Rich in vitamins Equal

                    All nutrients comparison - raw data values

                    Nutrient English muffins, plain, enriched, with ca prop (includes sourdough) Bagel Opinion
                    Calories 227kcal 250kcal Bagel
                    Protein 8.87g 10.2g Bagel
                    Fats 1.69g 1.53g English muffins, plain, enriched, with ca prop (includes sourdough)
                    Vitamin C 1.8mg 0mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Net carbs 40.67g 44.79g Bagel
                    Carbs 44.17g 48.89g Bagel
                    Magnesium 24mg 51mg Bagel
                    Calcium 163mg 20mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Potassium 109mg 165mg Bagel
                    Iron 4mg 2.76mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Sugar 3.53g 6.12g English muffins, plain, enriched, with ca prop (includes sourdough)
                    Fiber 3.5g 4.1g Bagel
                    Copper 0.135mg 0.175mg Bagel
                    Zinc 1.05mg 1.1mg Bagel
                    Starch 37.2g English muffins, plain, enriched, with ca prop (includes sourdough)
                    Phosphorus 92mg 142mg Bagel
                    Sodium 425mg 439mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Vitamin E 0.31mg 0.32mg Bagel
                    Manganese 0.505mg 1.43mg Bagel
                    Selenium 22.4µg 28.7µg Bagel
                    Vitamin B1 0.477mg 0.403mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Vitamin B2 0.25mg 0.209mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Vitamin B3 4.07mg 3.37mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Vitamin B5 0.363mg 0.375mg Bagel
                    Vitamin B6 0.054mg 0.147mg Bagel
                    Vitamin B12 0.04µg 0µg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Vitamin K 1.2µg 1.5µg Bagel
                    Folate 94µg 76µg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Choline 16mg 9.8mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Saturated Fat 0.733g 0g Bagel
                    Monounsaturated Fat 0.383g 0.29g English muffins, plain, enriched, with ca prop (includes sourdough)
                    Polyunsaturated fat 0.498g 0.936g Bagel
                    Tryptophan 0.108mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Threonine 0.331mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Isoleucine 0.404mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Leucine 0.652mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Lysine 0.45mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Methionine 153mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Phenylalanine 0.417mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Valine 0.454mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Histidine 0.201mg English muffins, plain, enriched, with ca prop (includes sourdough)
                    Fructose 0.69g English muffins, plain, enriched, with ca prop (includes sourdough)
                    Omega-3 - ALA 0.048g English muffins, plain, enriched, with ca prop (includes sourdough)

                    Which food is preferable for your diet?

                    ok
                    ok
                    is better in case of low diet
                    English muffins, plain, enriched, with ca prop (includes sourdough) Bagel
                    Low Calories diet ok
                    Low Fats diet ok
                    Low Carbs diet ok
                    Low Glycemic Index diet ok

                    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
                    30%
                    English muffins, plain, enriched, with ca prop (includes sourdough)
                    26%
                    Bagel
                    Minerals Daily Need Coverage Score
                    58%
                    English muffins, plain, enriched, with ca prop (includes sourdough)
                    71%
                    Bagel

                    Comparison summary

                    Which food is lower in Sugar?
                    English muffins, plain, enriched, with ca prop (includes sourdough)
                    English muffins, plain, enriched, with ca prop (includes sourdough) is lower in Sugar (difference - 2.59g)
                    Which food contains less Sodium?
                    English muffins, plain, enriched, with ca prop (includes sourdough)
                    English muffins, plain, enriched, with ca prop (includes sourdough) contains less Sodium (difference - 14mg)
                    Which food is lower in glycemic index?
                    English muffins, plain, enriched, with ca prop (includes sourdough)
                    English muffins, plain, enriched, with ca prop (includes sourdough) is lower in glycemic index (difference - 24)
                    Which food is lower in Saturated Fat?
                    Bagel
                    Bagel is lower in Saturated Fat (difference - 0.733g)
                    Which food is richer in minerals?
                    Bagel
                    Bagel is relatively richer in minerals
                    Which food contains less Cholesterol?
                    ?
                    The foods are relatively equal in Cholesterol (0 mg)
                    Which food is cheaper?
                    ?
                    The foods are relatively equal in price ($)
                    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 muffins, plain, enriched, with ca prop (includes sourdough) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/nutrients
                    2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.