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  6. Wild rice raw vs. English muffin

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

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

  • 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.
  • English muffins contain 9 times less vitamin B6 than wild rice raw. Wild rice raw contains 0.391mg of vitamin B6, while English muffins contain 0.043mg.
  • Wild rice raw has less sodium.
  • Wild rice raw has a lower glycemic index (57) than English muffins (77).

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

Infographic

Wild rice raw vs English muffin 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
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%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +147.6%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +156.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +91.3%
Contains more CarbsCarbs +62.8%
Contains more FatsFats +66.7%
Contains more WaterWater +442.5%
Contains more OtherOther +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +89.9%
Contains more Poly. FatPolyunsaturated fat +31.4%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.