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  6. Adzuki bean vs. English muffin

Adzuki bean vs. English muffin — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and English muffins

  • The amount of folate, copper, manganese, iron, fiber, zinc, phosphorus, potassium, magnesium, and vitamin B6 in adzuki bean is higher than in English muffins.
  • Adzuki bean covers your daily folate needs 146% more than English muffins.
  • English muffins have 10 times less potassium than adzuki bean. Adzuki bean has 1254mg of potassium, while English muffins have 131mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of adzuki bean is 29.

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

Infographic

Adzuki bean vs English 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +504.8%
Contains more CalciumCalcium +26.9%
Contains more PotassiumPotassium +857.3%
Contains more IronIron +459.6%
Contains more CopperCopper +748.1%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +186.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +384.6%
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +151.4%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +67.9%
Contains more Vitamin B5Vitamin B5 +229.8%
Contains more Vitamin B6Vitamin B6 +716.3%
Contains more FolateFolate +1581.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean English muffin DV% diff.
Folate 622µg 37µg 146%
Copper 1.094mg 0.129mg 107%
Manganese 1.73mg 0.357mg 60%
Iron 4.98mg 0.89mg 51%
Fiber 12.7g 2.7g 40%
Zinc 5.04mg 0.7mg 39%
Phosphorus 381mg 133mg 35%
Potassium 1254mg 131mg 33%
Magnesium 127mg 21mg 25%
Vitamin B6 0.351mg 0.043mg 24%
Protein 19.87g 7.7g 24%
Vitamin B1 0.455mg 0.181mg 23%
Vitamin B5 1.471mg 0.446mg 21%
Sodium 5mg 464mg 20%
Vitamin B3 2.63mg 1.566mg 7%
Carbs 62.9g 46g 6%
Selenium 3.1µg 6%
Polyunsaturated fat 0.113g 0.888g 5%
Calories 329kcal 235kcal 5%
Vitamin B2 0.22mg 0.154mg 5%
Vitamin B12 0µg 0.04µg 2%
Fats 0.53g 1.8g 2%
Calcium 66mg 52mg 1%
Monounsaturated fat 0.05g 0.302g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 50.2g 43.3g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.191g 0.259g 0%
Tryptophan 0.191mg 0.092mg 0%
Threonine 0.674mg 0.242mg 0%
Isoleucine 0.791mg 0.315mg 0%
Leucine 1.668mg 0.553mg 0%
Lysine 1.497mg 0.241mg 0%
Methionine 0.21mg 0.139mg 0%
Phenylalanine 1.052mg 0.379mg 0%
Valine 1.023mg 0.353mg 0%
Histidine 0.524mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +158.1%
Contains more CarbsCarbs +36.7%
Contains more OtherOther +35.8%
Contains more FatsFats +239.6%
Contains more WaterWater +213.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -26.3%
Contains more Mono. FatMonounsaturated fat +504%
Contains more Poly. FatPolyunsaturated fat +685.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.