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  6. English muffin vs. Brown rice

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

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What are the main differences between English muffins and brown rice?

  • English muffins are richer in folate and vitamin B2, while brown rice is higher in manganese, vitamin B3, and vitamin B6.
  • Brown rice's daily need coverage for manganese is 27% higher.
  • Brown rice has 116 times less sodium than English muffins. English muffins have 464mg of sodium, while brown rice has 4mg.
  • English muffins have a higher glycemic index (77) than brown rice (66).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Rice, brown, long-grain, cooked types in this comparison.

Infographic

English muffin vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1633.3%
Contains more PotassiumPotassium +52.3%
Contains more IronIron +58.9%
Contains more CopperCopper +21.7%
Contains more PhosphorusPhosphorus +29.1%
Contains more MagnesiumMagnesium +85.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +172.8%
~equal in Zinc ~0.71mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +123.2%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +311.1%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B6Vitamin B6 +186%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +181%
Contains more FatsFats +85.6%
Contains more CarbsCarbs +79.8%
Contains more OtherOther +445.5%
Contains more WaterWater +66.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Poly. FatPolyunsaturated fat +142.6%
Contains more Mono. FatMonounsaturated fat +22.2%
~equal in Saturated fat ~0.26g

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 Brown rice
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient English muffin Brown rice DV% diff.
Manganese 0.357mg 0.974mg 27%
Sodium 464mg 4mg 20%
Selenium 5.8µg 11%
Protein 7.7g 2.74g 10%
Starch 24.79g 10%
Vitamin B2 0.154mg 0.069mg 7%
Folate 37µg 9µg 7%
Carbs 46g 25.58g 7%
Vitamin B6 0.043mg 0.123mg 6%
Vitamin B3 1.566mg 2.561mg 6%
Calories 235kcal 123kcal 6%
Calcium 52mg 3mg 5%
Fiber 2.7g 1.6g 4%
Magnesium 21mg 39mg 4%
Phosphorus 133mg 103mg 4%
Iron 0.89mg 0.56mg 4%
Polyunsaturated fat 0.888g 0.366g 3%
Copper 0.129mg 0.106mg 3%
Choline 9.2mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin B5 0.446mg 0.38mg 1%
Fats 1.8g 0.97g 1%
Potassium 131mg 86mg 1%
Vitamin E 0.17mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 23.98g N/A
Sugar 0.24g N/A
Zinc 0.7mg 0.71mg 0%
Vitamin B1 0.181mg 0.178mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.259g 0.26g 0%
Monounsaturated fat 0.302g 0.369g 0%
Tryptophan 0.092mg 0.033mg 0%
Threonine 0.242mg 0.095mg 0%
Isoleucine 0.315mg 0.109mg 0%
Leucine 0.553mg 0.214mg 0%
Lysine 0.241mg 0.099mg 0%
Methionine 0.139mg 0.058mg 0%
Phenylalanine 0.379mg 0.133mg 0%
Valine 0.353mg 0.151mg 0%
Histidine 0.17mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
30%
English muffin
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 460mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.