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.
Detailed nutritional comparison of english muffin and wild 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 Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.


Image of English Muffin src
Image of Wild Rice src

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.