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Cranberry bean raw vs. English muffin — In-Depth Nutrition Comparison

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How are cranberry bean raw and English muffins different?

  • English muffins contain less folate, fiber, copper, iron, vitamin B1, potassium, phosphorus, magnesium, zinc, and manganese than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 142% more than English muffins.
  • Cranberry bean raw has 10 times more potassium than English muffins. Cranberry bean raw has 1332mg 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 cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types were used in this article.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +642.9%
Contains more CalciumCalcium +144.2%
Contains more PotassiumPotassium +916.8%
Contains more IronIron +461.8%
Contains more CopperCopper +515.5%
Contains more ZincZinc +418.6%
Contains more PhosphorusPhosphorus +179.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +157.7%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +312.7%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin B6Vitamin B6 +618.6%
Contains more FolateFolate +1532.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.566mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw English muffin DV% diff.
Folate 604µg 37µg 142%
Fiber 24.7g 2.7g 88%
Copper 0.794mg 0.129mg 74%
Iron 5mg 0.89mg 51%
Vitamin B1 0.747mg 0.181mg 47%
Potassium 1332mg 131mg 35%
Phosphorus 372mg 133mg 34%
Magnesium 156mg 21mg 32%
Protein 23.03g 7.7g 31%
Zinc 3.63mg 0.7mg 27%
Manganese 0.92mg 0.357mg 24%
Selenium 12.7µg 23%
Sodium 6mg 464mg 20%
Vitamin B6 0.309mg 0.043mg 20%
Calcium 127mg 52mg 8%
Vitamin B5 0.748mg 0.446mg 6%
Calories 335kcal 235kcal 5%
Vitamin B2 0.213mg 0.154mg 5%
Carbs 60.05g 46g 5%
Vitamin B12 0µg 0.04µg 2%
Polyunsaturated fat 0.527g 0.888g 2%
Vitamin B3 1.455mg 1.566mg 1%
Fats 1.23g 1.8g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 35.35g 43.3g N/A
Saturated fat 0.316g 0.259g 0%
Monounsaturated fat 0.106g 0.302g 0%
Tryptophan 0.273mg 0.092mg 0%
Threonine 0.969mg 0.242mg 0%
Isoleucine 1.017mg 0.315mg 0%
Leucine 1.838mg 0.553mg 0%
Lysine 1.58mg 0.241mg 0%
Methionine 0.346mg 0.139mg 0%
Phenylalanine 1.245mg 0.379mg 0%
Valine 1.205mg 0.353mg 0%
Histidine 0.641mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +199.1%
Contains more CarbsCarbs +30.5%
Contains more OtherOther +37.5%
Contains more FatsFats +46.3%
Contains more WaterWater +239.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -18%
Contains more Mono. FatMonounsaturated fat +184.9%
Contains more Poly. FatPolyunsaturated fat +68.5%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.