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  6. English muffin vs. Glutinous rice

English muffin vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between English muffins and glutinous rice

  • English muffins are richer than glutinous rice in phosphorus, vitamin B1, vitamin B2, iron, folate, copper, vitamin B3, and fiber.
  • Daily need coverage for sodium for English muffins is 20% higher.
  • English muffins contain 37 times more folate than glutinous rice. English muffins contain 37µg of folate, while glutinous rice contains 1µg.
  • Glutinous rice contains less sodium.
  • English muffins have a lower glycemic index than glutinous rice.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Rice, white, glutinous, unenriched, cooked.

Infographic

English muffin vs Glutinous rice infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +1210%
Contains more IronIron +535.7%
Contains more CopperCopper +163.3%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +1562.5%
Contains more ManganeseManganese +36.3%
Contains less SodiumSodium -98.9%

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%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +805%
Contains more Vitamin B2Vitamin B2 +1084.6%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3600%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Glutinous rice DV% diff.
Sodium 464mg 5mg 20%
Phosphorus 133mg 8mg 18%
Vitamin B1 0.181mg 0.02mg 13%
Vitamin B2 0.154mg 0.013mg 11%
Protein 7.7g 2.02g 11%
Selenium 5.6µg 10%
Copper 0.129mg 0.049mg 9%
Folate 37µg 1µg 9%
Iron 0.89mg 0.14mg 9%
Vitamin B3 1.566mg 0.29mg 8%
Carbs 46g 21.09g 8%
Calories 235kcal 97kcal 7%
Fiber 2.7g 1g 7%
Vitamin B5 0.446mg 0.215mg 5%
Polyunsaturated fat 0.888g 0.069g 5%
Calcium 52mg 2mg 5%
Potassium 131mg 10mg 4%
Manganese 0.357mg 0.262mg 4%
Magnesium 21mg 5mg 4%
Zinc 0.7mg 0.41mg 3%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.19g 2%
Vitamin B6 0.043mg 0.026mg 1%
Saturated fat 0.259g 0.039g 1%
Monounsaturated fat 0.302g 0.07g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 20.09g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.092mg 0.023mg 0%
Threonine 0.242mg 0.072mg 0%
Isoleucine 0.315mg 0.087mg 0%
Leucine 0.553mg 0.167mg 0%
Lysine 0.241mg 0.073mg 0%
Methionine 0.139mg 0.047mg 0%
Phenylalanine 0.379mg 0.108mg 0%
Valine 0.353mg 0.123mg 0%
Histidine 0.17mg 0.047mg 0%

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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +281.2%
Contains more FatsFats +847.4%
Contains more CarbsCarbs +118.1%
Contains more OtherOther +3328.6%
Contains more WaterWater +82%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +331.4%
Contains more Poly. FatPolyunsaturated fat +1187%
Contains less Sat. FatSaturated fat -84.9%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.