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Bean raw vs. English muffin — In-Depth Nutrition Comparison

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Differences between bean raw and English muffins

  • English muffins contain less folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, manganese, and vitamin B6 than bean raw.
  • Bean raw's daily need coverage for folate is 122% higher.
  • English muffins contain 11 times less vitamin B6 than bean raw. Bean raw contains 0.474mg of vitamin B6, while English muffins contain 0.043mg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of English muffins is 77.

The food types used in this comparison are Beans, pinto, mature seeds, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Bean raw vs English muffin infographic
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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% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +738.1%
Contains more CalciumCalcium +117.3%
Contains more PotassiumPotassium +963.4%
Contains more IronIron +469.7%
Contains more CopperCopper +592.2%
Contains more ZincZinc +225.7%
Contains more PhosphorusPhosphorus +209%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +221.6%
Contains more SeleniumSelenium +∞%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 CVitamin C +6200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +293.9%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +1002.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1318.9%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw English muffin DV% diff.
Folate 525µg 37µg 122%
Copper 0.893mg 0.129mg 85%
Iron 5.07mg 0.89mg 52%
Fiber 15.5g 2.7g 51%
Selenium 27.9µg 51%
Vitamin B1 0.713mg 0.181mg 44%
Phosphorus 411mg 133mg 40%
Magnesium 176mg 21mg 37%
Potassium 1393mg 131mg 37%
Manganese 1.148mg 0.357mg 34%
Vitamin B6 0.474mg 0.043mg 33%
Protein 21.42g 7.7g 27%
Sodium 12mg 464mg 20%
Zinc 2.28mg 0.7mg 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin B5 0.785mg 0.446mg 7%
Vitamin C 6.3mg 0.1mg 7%
Calories 347kcal 235kcal 6%
Calcium 113mg 52mg 6%
Carbs 62.55g 46g 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.212mg 0.154mg 4%
Polyunsaturated fat 0.407g 0.888g 3%
Vitamin B3 1.174mg 1.566mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin E 0.21mg 1%
Fats 1.23g 1.8g 1%
Net carbs 47.05g 43.3g N/A
Sugar 2.11g N/A
Saturated fat 0.235g 0.259g 0%
Monounsaturated fat 0.229g 0.302g 0%
Tryptophan 0.237mg 0.092mg 0%
Threonine 0.81mg 0.242mg 0%
Isoleucine 0.871mg 0.315mg 0%
Leucine 1.558mg 0.553mg 0%
Lysine 1.356mg 0.241mg 0%
Methionine 0.259mg 0.139mg 0%
Phenylalanine 1.095mg 0.379mg 0%
Valine 0.998mg 0.353mg 0%
Histidine 0.556mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +178.2%
Contains more CarbsCarbs +36%
Contains more OtherOther +44.6%
Contains more FatsFats +46.3%
Contains more WaterWater +271.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -9.3%
Contains more Mono. FatMonounsaturated fat +31.9%
Contains more Poly. FatPolyunsaturated fat +118.2%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.