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  6. English muffin vs. Wild rice raw

English muffin vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between English muffins and wild rice raw?

  • The amount of zinc, copper, phosphorus, manganese, magnesium, vitamin B3, vitamin B6, folate, and fiber in wild rice raw is higher than in English muffins.
  • Wild rice raw's daily need coverage for zinc is 48% more.
  • Wild rice raw contains 66 times less sodium than English muffins. English muffins contain 464mg of sodium, while wild rice raw contains 7mg.
  • Wild rice raw has a lower glycemic index (57) than English muffins (77).

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

Infographic

English muffin vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +147.6%
Contains more MagnesiumMagnesium +742.9%
Contains more PotassiumPotassium +226%
Contains more IronIron +120.2%
Contains more CopperCopper +306.2%
Contains more ZincZinc +751.4%
Contains more PhosphorusPhosphorus +225.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +272.3%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +70.1%
Contains more Vitamin B3Vitamin B3 +329.9%
Contains more Vitamin B5Vitamin B5 +140.8%
Contains more Vitamin B6Vitamin B6 +809.3%
Contains more FolateFolate +156.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Wild rice raw DV% diff.
Zinc 0.7mg 5.96mg 48%
Copper 0.129mg 0.524mg 44%
Phosphorus 133mg 433mg 43%
Manganese 0.357mg 1.329mg 42%
Magnesium 21mg 177mg 37%
Vitamin B3 1.566mg 6.733mg 32%
Vitamin B6 0.043mg 0.391mg 27%
Sodium 464mg 7mg 20%
Folate 37µg 95µg 15%
Protein 7.7g 14.73g 14%
Fiber 2.7g 6.2g 14%
Iron 0.89mg 1.96mg 13%
Vitamin B5 0.446mg 1.074mg 13%
Carbs 46g 74.9g 10%
Potassium 131mg 427mg 9%
Vitamin B2 0.154mg 0.262mg 8%
Choline 35mg 6%
Calories 235kcal 357kcal 6%
Vitamin B1 0.181mg 0.115mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Calcium 52mg 21mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.888g 0.676g 1%
Fats 1.8g 1.08g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 68.7g N/A
Sugar 2.5g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.259g 0.156g 0%
Monounsaturated fat 0.302g 0.159g 0%
Tryptophan 0.092mg 0.179mg 0%
Threonine 0.242mg 0.469mg 0%
Isoleucine 0.315mg 0.618mg 0%
Leucine 0.553mg 1.018mg 0%
Lysine 0.241mg 0.629mg 0%
Methionine 0.139mg 0.438mg 0%
Phenylalanine 0.379mg 0.721mg 0%
Valine 0.353mg 0.858mg 0%
Histidine 0.17mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +66.7%
Contains more WaterWater +442.5%
Contains more OtherOther +56.9%
Contains more ProteinProtein +91.3%
Contains more CarbsCarbs +62.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +89.9%
Contains more Poly. FatPolyunsaturated fat +31.4%
Contains less Sat. FatSaturated fat -39.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.