McGriddles vs. Egg McMUFFIN — Health Impact and Nutrition Comparison

Summary

The amount of cholesterol in McGriddles is significantly lower, but in contrast, it is higher in calories and overall fats. Egg McMuffin is higher in vitamin B2, calcium, and iron, while McGriddles are higher in phosphorus. Egg McMuffin contains less sugar. 

Introduction

This article compares two famous fast foods from McDonald’s menu - Egg McMuffin(1) and sausage McGriddles(2). Please go through the sections of the article to find out helpful information about their nutrition and health impact. 

Actual differences

Egg McMuffin is prepared from freshly cracked egg placed on an English Muffin, topped with Canadian bacon, butter, and American cheese. At the same time, McGriddles contains sausage and Applewood smoked bacon instead of Canadian bacon. 

People following a vegetarian diet can use Egg McMuffin. 

Nutrition

This section will compare the nutritional composition of a 100g serving of Egg McMuffin and McGriddles. Consider that the serving size for Egg McMuffin equals 126g, while McGriddles’ serving size is 135 g. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

McGriddles

3

Protein: 8.41 g

Fats: 17.76 g

Carbs: 31.25 g

Water: 40.11 g

Other: 2.47 g

Egg McMUFFIN

2

Protein: 13.64 g

Fats: 9.66 g

Carbs: 21.67 g

Water: 52.58 g

Other: 2.45 g

Contains more FatsFats	+83.9%
Contains more CarbsCarbs	+44.2%

Contains more ProteinProtein	+62.2%
Contains more WaterWater	+31.1%

~equal in Other ~2.45g

Calories

McGriddles and EggMcMuffin are classified as medium-calorie foods. However, McGriddles is higher in calories than Egg McMuffin: it provides 84 more calories.

Carbs

McGriddles are significantly richer in sugar. McGriddles contain 31.3g of carbs. In comparison, Egg McMuffin contains 21.7g of carbs. They are both high in carbs. However, Egg McMuffin contains fewer carbs. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

McGriddles

3

Starch: 0 g

Sucrose: 6.16 g

Glucose: 3.91 g

Fructose: 0.14 g

Lactose: 0.54 g

Maltose: 0.48 g

Galactose: 0 g

Egg McMUFFIN

2

Starch: 0 g

Sucrose: 0.4 g

Glucose: 0.4 g

Fructose: 0.43 g

Lactose: 0.33 g

Maltose: 0.57 g

Galactose: 0 g

Contains more SucroseSucrose	+1440%
Contains more GlucoseGlucose	+877.5%
Contains more LactoseLactose	+63.6%

Contains more FructoseFructose	+207.1%
Contains more MaltoseMaltose	+18.8%

~equal in Starch ~0g

~equal in Galactose ~0g

Protein

Egg McMuffin is richer in proteins than McGriddles. It provides 13.6g of protein per 100g, whereas McMuffin has 8.4g.

Fats

McGriddles is nearly two times higher in fats than Egg McMuffin. It provides 17.8g of fats per 100g compared to 9.7g in Egg McMuffin. McGriddles are significantly higher in monounsaturated fats. 

Surprisingly, Egg McMuffin contains 143mg more cholesterol than McGriddles. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

McGriddles

2

Saturated Fat: Sat. Fat 5.435 g

Monounsaturated Fat: Mono. Fat 7.532 g

Polyunsaturated fat: Poly. Fat 2.591 g

Egg McMUFFIN

1

Saturated Fat: Sat. Fat 3.592 g

Monounsaturated Fat: Mono. Fat 2.721 g

Polyunsaturated fat: Poly. Fat 1.735 g

Contains more Mono. FatMonounsaturated Fat	+176.8%
Contains more Poly. FatPolyunsaturated fat	+49.3%

Contains less Sat. FatSaturated Fat

-33.9%

Minerals 

Egg McMuffin is richer in calcium, iron, potassium, zinc, and magnesium. McGriddles is higher in phosphorus and sodium: it covers 136% of the DV of phosphorus. 

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.

McGriddles

1

Egg McMUFFIN

7

Contains more PhosphorusPhosphorus

+58%

Contains more MagnesiumMagnesium	+42.9%
Contains more CalciumCalcium	+204.8%
Contains more PotassiumPotassium	+19.3%
Contains more IronIron	+62%
Contains more ZincZinc	+69.7%
Contains less SodiumSodium	-16.3%
Contains more ManganeseManganese	+18.7%

~equal in Copper ~0.084mg

~equal in Selenium ~µg

Vitamins

Egg McMuffin is the winner in this section as well. It is higher in all vitamins. Egg McMuffin provides 1.2mg of vitamin C per 100g, while McGriddles do not contain any amounts of it. 

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.

McGriddles

1

Egg McMUFFIN

7

Contains more Vitamin B12Vitamin B12

+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+25.4%
Contains more Vitamin B2Vitamin B2	+135.9%
Contains more Vitamin B5Vitamin B5	+117.7%
Contains more Vitamin B6Vitamin B6	+34.3%
Contains more FolateFolate	+113.5%

~equal in Vitamin A ~IU

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~3.102mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Health impact 

Cardiovascular health

The sodium content of both of these foods is one of the critical issues. As a result of their high sodium content, almost one serving of Egg McMuffin and McGriddles together can exceed the DV for sodium.

Excessive sodium intake increases the risk of hypertension and the severity of cardiovascular disease (3)(4). If you have issues with your blood pressure, you should try eating foods that are lower in sodium.

Egg McMuffin has more cholesterol. Recent meta-analytic investigations, however, have demonstrated that dietary cholesterol is not the only factor linked to a higher risk of hyperlipidemia and overall mortality rates. Hyperlipidemia is linked to high-calorie intake, saturated fats, trans fats, and cholesterol. Consider that only a tiny amount of the 100 mg of dietary cholesterol consumed is absorbed (5)(6). 

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173307/nutrients 
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172059/nutrients 
3. https://pubmed.ncbi.nlm.nih.gov/34579105/ 
4. https://pubmed.ncbi.nlm.nih.gov/29565029/ 
5. https://pubmed.ncbi.nlm.nih.gov/26109578/
6. https://pubmed.ncbi.nlm.nih.gov/27739004/