Baked beans vs. English muffin — In-Depth Nutrition Comparison

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The main differences between baked beans and English muffins

Baked beans are richer in iron, fiber, potassium, magnesium, and monounsaturated fat, yet English muffins are richer in vitamin B2, vitamin B3, and vitamin B5.
Daily need coverage for iron for baked beans is 14% higher.
Baked beans contain 8 times more saturated fat than English muffins. Baked beans contain 1.948g of saturated fat, while English muffins contain 0.259g.
Baked beans have a lower glycemic index than English muffins.

Food types used in this article are Beans, baked, home prepared and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

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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.

Baked beans

English muffin

Contains more MagnesiumMagnesium	+104.8%
Contains more CalciumCalcium	+17.3%
Contains more PotassiumPotassium	+173.3%
Contains more IronIron	+123.6%
Contains more CopperCopper	+23.3%
Contains more SeleniumSelenium	+∞%

Contains more PhosphorusPhosphorus	+22%
Contains more ManganeseManganese	+40%

~equal in Zinc ~0.7mg

~equal in Sodium ~464mg

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.

Baked beans

English muffin

Contains more Vitamin CVitamin C	+1000%
Contains more Vitamin B6Vitamin B6	+109.3%
Contains more FolateFolate	+29.7%

Contains more Vitamin B1Vitamin B1	+33.1%
Contains more Vitamin B2Vitamin B2	+214.3%
Contains more Vitamin B3Vitamin B3	+283.8%
Contains more Vitamin B5Vitamin B5	+187.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~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			DV% diff.
Iron	1.99mg	0.89mg	14%
Fiber	5.5g	2.7g	11%
Selenium	5.7µg		10%
Saturated fat	1.948g	0.259g	8%
Carbs	21.63g	46g	8%
Vitamin B2	0.049mg	0.154mg	8%
Potassium	358mg	131mg	7%
Vitamin B3	0.408mg	1.566mg	7%
Vitamin B5	0.155mg	0.446mg	6%
Fats	5.15g	1.8g	5%
Monounsaturated fat	2.133g	0.302g	5%
Magnesium	43mg	21mg	5%
Calories	155kcal	235kcal	4%
Vitamin B6	0.09mg	0.043mg	4%
Protein	5.54g	7.7g	4%
Vitamin B1	0.136mg	0.181mg	4%
Manganese	0.255mg	0.357mg	4%
Folate	48µg	37µg	3%
Phosphorus	109mg	133mg	3%
Copper	0.159mg	0.129mg	3%
Sodium	422mg	464mg	2%
Cholesterol	5mg	0mg	2%
Vitamin B12	0µg	0.04µg	2%
Polyunsaturated fat	0.74g	0.888g	1%
Vitamin C	1.1mg	0.1mg	1%
Calcium	61mg	52mg	1%
Net carbs	16.13g	43.3g	N/A
Zinc	0.73mg	0.7mg	0%
Tryptophan	0.067mg	0.092mg	0%
Threonine	0.228mg	0.242mg	0%
Isoleucine	0.242mg	0.315mg	0%
Leucine	0.428mg	0.553mg	0%
Lysine	0.379mg	0.241mg	0%
Methionine	0.086mg	0.139mg	0%
Phenylalanine	0.287mg	0.379mg	0%
Valine	0.282mg	0.353mg	0%
Histidine	0.153mg	0.17mg	0%