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Bean raw vs. Muffin — In-Depth Nutrition Comparison

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What are the main differences between bean raw and muffin?

  • Muffin has less folate, copper, fiber, iron, vitamin B1, magnesium, phosphorus, potassium, selenium, and vitamin B6 than bean raw.
  • Bean raw's daily need coverage for folate is 119% higher.
  • Bean raw has 18 times more magnesium than muffin. Bean raw has 176mg of magnesium, while muffin has 10mg.
  • Bean raw has a lower glycemic index than muffin.

We used Beans, pinto, mature seeds, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins) types in this comparison.

Infographic

Bean raw vs Muffin infographic
Infographic link

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%
Muffin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +1660%
Contains more CalciumCalcium +156.8%
Contains more PotassiumPotassium +1051.2%
Contains more IronIron +290%
Contains more CopperCopper +1388.3%
Contains more ZincZinc +516.2%
Contains more PhosphorusPhosphorus +181.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +155.7%
Contains more SeleniumSelenium +240.2%

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%
Muffin
7
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B1Vitamin B1 +324.4%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B5Vitamin B5 +67%
Contains more Vitamin B6Vitamin B6 +1085%
Contains more FolateFolate +993.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +676.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +39.7%

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
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +377.1%
Contains more CarbsCarbs +18%
Contains more OtherOther +134.5%
Contains more FatsFats +1206.5%
Contains more WaterWater +120.3%

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
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +2005.7%
Contains more Poly. FatPolyunsaturated fat +1890.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Muffin
5
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Contains more StarchStarch +109.5%
Contains more SucroseSucrose +1314.6%
Contains more GlucoseGlucose +846.2%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Muffin
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Muffin DV% diff.
Folate 525µg 48µg 119%
Copper 0.893mg 0.06mg 93%
Fiber 15.5g 1.1g 58%
Polyunsaturated fat 0.407g 8.103g 51%
Iron 5.07mg 1.3mg 47%
Vitamin B1 0.713mg 0.168mg 45%
Magnesium 176mg 10mg 40%
Phosphorus 411mg 146mg 38%
Potassium 1393mg 121mg 37%
Selenium 27.9µg 8.2µg 36%
Protein 21.42g 4.49g 34%
Vitamin B6 0.474mg 0.04mg 33%
Manganese 1.148mg 0.449mg 30%
Vitamin K 5.6µg 39.2µg 28%
Fats 1.23g 16.07g 23%
Zinc 2.28mg 0.37mg 17%
Sodium 12mg 336mg 14%
Saturated fat 0.235g 2.844g 12%
Monounsaturated fat 0.229g 4.822g 11%
Cholesterol 0mg 30mg 10%
Vitamin E 0.21mg 1.63mg 9%
Vitamin B12 0µg 0.16µg 7%
Starch 34.17g 16.31g 7%
Calcium 113mg 44mg 7%
Vitamin C 6.3mg 0.9mg 6%
Vitamin B5 0.785mg 0.47mg 6%
Choline 66.2mg 92.5mg 5%
Vitamin B2 0.212mg 0.163mg 4%
Carbs 62.55g 53g 3%
Vitamin A 0µg 21µg 2%
Vitamin B3 1.174mg 1.418mg 2%
Fructose 0g 1.21g 2%
Calories 347kcal 375kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 47.05g 51.9g N/A
Sugar 2.11g 31.47g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.237mg 0.066mg 0%
Threonine 0.81mg 0.181mg 0%
Isoleucine 0.871mg 0.224mg 0%
Leucine 1.558mg 0.421mg 0%
Lysine 1.356mg 0.199mg 0%
Methionine 0.259mg 0.115mg 0%
Phenylalanine 1.095mg 0.277mg 0%
Valine 0.998mg 0.257mg 0%
Histidine 0.556mg 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
30%
Muffin
Minerals Daily Need Coverage Score
131%
Bean raw
32%
Muffin

Comparison summary

Which food is cheaper?
Muffin
Muffin is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 29.36g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 2.609g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.