English Muffin vs. Brown Rice

Nutrition comparison of English Muffin and Cooked Brown 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 brown rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in english muffin and brown rice:

  • Both brown rice and english muffin are high in calories.
  • English muffin has more thiamin, riboflavin and folate.
  • English muffin is a great source of iron and protein.
  • English muffin is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of english muffin and brown rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Brown Rice src

Calories and Carbs

calories

Both brown rice and english muffin are high in calories. English muffin has 81% more calories than brown rice - brown rice has 123 calories per 100 grams and english muffin has 223 calories.

For macronutrient ratios, english muffin is heavier in protein, lighter in carbs and similar to brown rice for fat. English muffin has a macronutrient ratio of 15:77:8 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

English Muffin Brown Rice
Protein 15% 9%
Carbohydrates 77% 84%
Fat 8% 7%
Alcohol ~ ~

carbohydrates

English muffin is high in carbohydrates and brown rice has 43% less carbohydrates than english muffin - brown rice has 25.6g 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 188% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.

sugar

Brown rice and english muffin contain similar amounts of sugar - brown rice has 0.24g 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 218% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and english muffin has 8.7g of protein.

Fat

saturated fat

Both brown rice and english muffin are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.

Vitamins

Vitamin A

English muffin and brown rice contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Brown rice and english muffin contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and english muffin has 0.45mg of Vitamin E.

Vitamin K

Brown rice and english muffin contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and english muffin has 0.8ug of Vitamin K.

The B Vitamins

English muffin has more thiamin, riboflavin and folate. Both english muffin and brown rice contain significant amounts of niacin, pantothenic acid and Vitamin B6.

English Muffin Brown Rice
Thiamin 0.431 MG 0.178 MG
Riboflavin 0.292 MG 0.069 MG
Niacin 3.356 MG 2.561 MG
Pantothenic acid 0.444 MG 0.38 MG
Vitamin B6 0.087 MG 0.123 MG
Folate 64 UG 9 UG

Minerals

calcium

English muffin is an excellent source of calcium and it has 58 times more calcium than brown rice - brown 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 413% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and english muffin has 2.9mg of iron.

potassium

English muffin has 116% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and english muffin has 186mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, english muffin has more alpha linoleic acid (ALA) than brown rice per 100 grams.

English Muffin Brown Rice
alpha linoleic acid 0.048 G 0.011 G
Total 0.048 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, english muffin has more linoleic acid than brown rice per 100 grams.

English Muffin Brown Rice
linoleic acid 0.785 G 0.355 G
other omega 6 ~ 0.004 G
Total 0.785 G 0.359 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either English Muffin or Brown Rice .

Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does brown rice or english muffin contain more calories in 100 grams?
Both brown rice and english muffin are high in calories. English muffin has 80% more calories than brown rice - brown rice has 123 calories in 100g and english muffin has 223 calories.

Does brown rice or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and brown rice has 40% fewer carbohydrates than english muffin - brown rice has 25.6g of carbs for 100g and english muffin has 44.8g of carbohydrates.

Does brown rice or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 58 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and english muffin has 178mg of calcium.