English Muffin vs. Wild Rice
Nutrition comparison of English Muffin and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and wild rice:
- Both wild rice and english muffin are high in calories.
- English muffin has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- English muffin is a great source of iron and protein.
- English muffin is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and english muffin are high in calories. English muffin has 121% more calories than wild rice - wild rice has 101 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is lighter in carbs, heavier in fat and similar to wild rice for protein. English muffin has a macronutrient ratio of 15:77:8 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Wild Rice | |
|---|---|---|
| Protein | 15% | 15% |
| Carbohydrates | 77% | 82% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and wild rice has 52% less carbohydrates than english muffin - wild rice has 21.3g of total carbs per 100 grams and english muffin has 44.8g of carbohydrates.
dietary fiber
English muffin is an excellent source of dietary fiber and it has 156% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
Wild rice and english muffin contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and english muffin has 1.6g of sugar.
Protein
protein
English muffin is a great source of protein and it has 118% more protein than wild rice - wild rice has 4g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both wild rice and english muffin are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin A
English muffin and wild rice contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and english muffin contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.
Vitamin K
Wild rice and english muffin contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.
The B Vitamins
English muffin has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both english muffin and wild rice contain significant amounts of Vitamin B6.
| English Muffin | Wild Rice | |
|---|---|---|
| Thiamin | 0.431 MG | 0.052 MG |
| Riboflavin | 0.292 MG | 0.087 MG |
| Niacin | 3.356 MG | 1.287 MG |
| Pantothenic acid | 0.444 MG | 0.154 MG |
| Vitamin B6 | 0.087 MG | 0.135 MG |
| Folate | 64 UG | 26 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 58 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and english muffin has 178mg of calcium.
iron
English muffin is a great source of iron and it has 378% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
English muffin has 84% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and english muffin has 186mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both english muffin and wild rice contain significant amounts of lutein + zeaxanthin.
| English Muffin | Wild Rice | |
|---|---|---|
| beta-carotene | 2 UG | 2 UG |
| lutein + zeaxanthin | 92 UG | 64 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both english muffin and wild rice contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.095 G |
| Total | 0.048 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, english muffin has more linoleic acid than wild rice per 100 grams.
| English Muffin | Wild Rice | |
|---|---|---|
| linoleic acid | 0.785 G | 0.119 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.119 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Wild Rice (Wild rice, cooked) .
English Muffin g
()
|
Daily Values (%) |
Cooked Wild Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or english muffin contain more calories in 100 grams?Both wild rice and english muffin are high in calories. English muffin has 120% more calories than wild rice - wild rice has 101 calories in 100g and english muffin has 223 calories.
Does wild rice or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and wild rice has 50% fewer carbohydrates than english muffin - wild rice has 21.3g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does wild rice or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 58 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and english muffin has 178mg of calcium.