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

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

Brown rice is richer in manganese, vitamin B3, and vitamin B6, while English muffins are higher in folate and vitamin B2.
Brown rice's daily need coverage for manganese is 27% higher.
English muffins have 3 times less vitamin B6 than brown rice. Brown rice has 0.123mg of vitamin B6, while English muffins have 0.043mg.
Brown rice is lower in sodium.
English muffins have a higher glycemic index (77) than brown rice (66).

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

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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.

Brown rice

English muffin

Contains more MagnesiumMagnesium	+85.7%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+172.8%
Contains more SeleniumSelenium	+∞%

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%

~equal in Zinc ~0.7mg

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.

Brown rice

English muffin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+63.5%
Contains more Vitamin B6Vitamin B6	+186%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

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%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.181mg

All nutrients comparison - raw data values

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