English Muffin vs. White Rice
Nutrition comparison of English Muffin and Cooked White 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
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and white rice:
- Both white rice and english muffin are high in calories.
- English muffin has more thiamin and riboflavin.
- English muffin has signficantly more potassium than white rice.
- 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 White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and english muffin are high in calories. English muffin has 72% more calories than white rice - white rice has 130 calories per 100 grams and english muffin has 223 calories.
For macronutrient ratios, english muffin is heavier in protein, lighter in carbs and heavier in fat compared to white rice per calorie. English muffin has a macronutrient ratio of 15:77:8 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | White Rice | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 77% | 91% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and white rice has 36% less carbohydrates than english muffin - white rice has 28.6g 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 14 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and english muffin has 4.6g of dietary fiber.
sugar
White rice has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
English muffin is a great source of protein and it has 266% more protein than white rice - white rice has 2.4g of protein per 100 grams and english muffin has 8.7g of protein.
Fat
saturated fat
Both white rice and english muffin are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and english muffin has 0.29g of saturated fat.
Vitamins
Vitamin A
English muffin and white rice contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
English muffin has more Vitamin E than white rice - english muffin has 0.45mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
English muffin and white rice contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
English muffin has more thiamin and riboflavin. Both english muffin and white rice contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| English Muffin | White Rice | |
|---|---|---|
| Thiamin | 0.431 MG | 0.167 MG |
| Riboflavin | 0.292 MG | 0.016 MG |
| Niacin | 3.356 MG | 1.835 MG |
| Pantothenic acid | 0.444 MG | 0.411 MG |
| Vitamin B6 | 0.087 MG | 0.05 MG |
| Folate | 64 UG | 58 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 58 times more calcium than white rice - white 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 93% more iron than white rice - white rice has 1.5mg of iron per 100 grams and english muffin has 2.9mg of iron.
potassium
English muffin has signficantly more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| English Muffin | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.01 G |
| Total | 0.048 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, english muffin has more linoleic acid than white rice per 100 grams.
| English Muffin | White Rice | |
|---|---|---|
| linoleic acid | 0.785 G | 0.046 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.046 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 White Rice (Rice, white, medium-grain, enriched, cooked) .
English Muffin g
()
|
Daily Values (%) |
Cooked White 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 white rice or english muffin contain more calories in 100 grams?Both white rice and english muffin are high in calories. English muffin has 70% more calories than white rice - white rice has 130 calories in 100g and english muffin has 223 calories.
Does white rice or english muffin have more carbohydrates?
By weight, english muffin is high in carbohydrates and white rice has 40% fewer carbohydrates than english muffin - white rice has 28.6g of carbs for 100g and english muffin has 44.8g of carbohydrates.
Does white rice or english muffin contain more calcium?
English muffin is a rich source of calcium and it has 58 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and english muffin has 178mg of calcium.