Beans vs. Muffin — In-Depth Nutrition Comparison

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Summary of differences between beans and muffin

Beans have more fiber, copper, and zinc; however, muffin is higher in vitamin K, iron, choline, and vitamin E.
Muffin covers your daily need for vitamin K, 32% more than beans.
Beans have 5 times more fiber than muffin. While beans have 5.5g of fiber, muffin has only 1.1g.
Beans have less saturated fat.
The glycemic index of muffin is higher.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Muffins, blueberry, commercially prepared (Includes mini-muffins).

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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.

Beans

Muffin

Contains more MagnesiumMagnesium	+220%
Contains more CalciumCalcium	+13.6%
Contains more PotassiumPotassium	+144.6%
Contains more CopperCopper	+243.3%
Contains more ZincZinc	+278.4%
Contains less SodiumSodium	-99.7%

Contains more IronIron	+348.3%
Contains more PhosphorusPhosphorus	+40.4%
Contains more SeleniumSelenium	+82.2%

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.

Beans

Muffin

Contains more Vitamin CVitamin C	+244.4%
Contains more Vitamin B6Vitamin B6	+225%

Contains more Vitamin AVitamin A	+320%
Contains more Vitamin EVitamin E	+986.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+12%
Contains more Vitamin B2Vitamin B2	+171.7%
Contains more Vitamin B3Vitamin B3	+229.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+4800%
Contains more FolateFolate	+100%
Contains more CholineCholine	+200.3%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.172g	8.103g	53%
Vitamin K	0.8µg	39.2µg	32%
Fats	0.4g	16.07g	24%
Manganese		0.449mg	20%
Fiber	5.5g	1.1g	18%
Copper	0.206mg	0.06mg	16%
Sodium	1mg	336mg	15%
Calories	105kcal	375kcal	14%
Iron	0.29mg	1.3mg	13%
Monounsaturated fat	0.035g	4.822g	12%
Saturated fat	0.103g	2.844g	12%
Carbs	20.49g	53g	11%
Choline	30.8mg	92.5mg	11%
Cholesterol	0mg	30mg	10%
Vitamin E	0.15mg	1.63mg	10%
Vitamin B5		0.47mg	9%
Zinc	1.4mg	0.37mg	9%
Vitamin B2	0.06mg	0.163mg	8%
Selenium	4.5µg	8.2µg	7%
Vitamin B12	0µg	0.16µg	7%
Vitamin B6	0.13mg	0.04mg	7%
Starch		16.31g	7%
Phosphorus	104mg	146mg	6%
Vitamin B3	0.43mg	1.418mg	6%
Folate	24µg	48µg	6%
Potassium	296mg	121mg	5%
Magnesium	32mg	10mg	5%
Vitamin B1	0.15mg	0.168mg	2%
Fructose		1.21g	2%
Vitamin A	5µg	21µg	2%
Vitamin C	3.1mg	0.9mg	2%
Vitamin D	0µg	0.1µg	1%
Protein	4.8g	4.49g	1%
Calcium	50mg	44mg	1%
Vitamin D	0IU	4IU	1%
Net carbs	14.99g	51.9g	N/A
Sugar	7.78g	31.47g	N/A
Trans fat	0g	0.2g	N/A
Tryptophan		0.066mg	0%
Threonine		0.181mg	0%
Isoleucine		0.224mg	0%
Leucine		0.421mg	0%
Lysine		0.199mg	0%
Methionine		0.115mg	0%
Phenylalanine		0.277mg	0%
Valine		0.257mg	0%
Histidine		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