Rice vs. English muffin — In-Depth Nutrition Comparison

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The main differences between rice and English muffins

Rice is richer in folate, yet English muffins are richer in phosphorus, vitamin B2, fiber, copper, and polyunsaturated fat.
Daily need coverage for sodium for English muffins is 20% higher.
Rice contains 2 times more folate than English muffins. Rice contains 58µg of folate, while English muffins contain 37µg.
Rice contains less sodium.
Rice has a lower glycemic index than English muffins.

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

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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.

Rice

English muffin

Contains more IronIron	+34.8%
Contains less SodiumSodium	-99.8%
Contains more ManganeseManganese	+32.2%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+75%
Contains more CalciumCalcium	+420%
Contains more PotassiumPotassium	+274.3%
Contains more CopperCopper	+87%
Contains more ZincZinc	+42.9%
Contains more PhosphorusPhosphorus	+209.3%

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.

Rice

English muffin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+116.3%
Contains more FolateFolate	+56.8%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+11%
Contains more Vitamin B2Vitamin B2	+1084.6%
Contains more Vitamin B5Vitamin B5	+14.4%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~1.566mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1mg	464mg	20%
Selenium	7.5µg		14%
Phosphorus	43mg	133mg	13%
Vitamin B2	0.013mg	0.154mg	11%
Protein	2.69g	7.7g	10%
Fiber	0.4g	2.7g	9%
Copper	0.069mg	0.129mg	7%
Carbs	28.17g	46g	6%
Calories	130kcal	235kcal	5%
Manganese	0.472mg	0.357mg	5%
Folate	58µg	37µg	5%
Polyunsaturated fat	0.076g	0.888g	5%
Iron	1.2mg	0.89mg	4%
Calcium	10mg	52mg	4%
Vitamin B6	0.093mg	0.043mg	4%
Potassium	35mg	131mg	3%
Vitamin B12	0µg	0.04µg	2%
Vitamin B1	0.163mg	0.181mg	2%
Zinc	0.49mg	0.7mg	2%
Magnesium	12mg	21mg	2%
Fats	0.28g	1.8g	2%
Monounsaturated fat	0.088g	0.302g	1%
Vitamin B3	1.476mg	1.566mg	1%
Vitamin B5	0.39mg	0.446mg	1%
Saturated fat	0.077g	0.259g	1%
Vitamin C	0mg	0.1mg	0%
Net carbs	27.77g	43.3g	N/A
Sugar	0.05g		N/A
Vitamin E	0.04mg		0%
Choline	2.1mg		0%
Tryptophan	0.031mg	0.092mg	0%
Threonine	0.096mg	0.242mg	0%
Isoleucine	0.116mg	0.315mg	0%
Leucine	0.222mg	0.553mg	0%
Lysine	0.097mg	0.241mg	0%
Methionine	0.063mg	0.139mg	0%
Phenylalanine	0.144mg	0.379mg	0%
Valine	0.164mg	0.353mg	0%
Histidine	0.063mg	0.17mg	0%