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  6. Kidney beans raw vs. English muffin

Kidney beans raw vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and English muffins?

  • Kidney beans raw has more copper, iron, folate, fiber, phosphorus, potassium, vitamin B1, manganese, magnesium, and vitamin B6 than English muffins.
  • Kidney beans raw's daily need coverage for copper is 92% higher.
  • English muffins have 11 times less potassium than kidney beans raw. Kidney beans raw has 1406mg of potassium, while English muffins have 131mg.
  • English muffins have a higher glycemic index (77) than kidney beans raw (22).

We used Beans, kidney, all types, mature seeds, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +566.7%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +973.3%
Contains more IronIron +821.3%
Contains more CopperCopper +642.6%
Contains more ZincZinc +298.6%
Contains more PhosphorusPhosphorus +206%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +186%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +4400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +192.3%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B5Vitamin B5 +74.9%
Contains more Vitamin B6Vitamin B6 +823.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +964.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw English muffin DV% diff.
Copper 0.958mg 0.129mg 92%
Iron 8.2mg 0.89mg 91%
Folate 394µg 37µg 89%
Fiber 24.9g 2.7g 89%
Phosphorus 407mg 133mg 39%
Potassium 1406mg 131mg 38%
Protein 23.58g 7.7g 32%
Vitamin B1 0.529mg 0.181mg 29%
Manganese 1.021mg 0.357mg 29%
Magnesium 140mg 21mg 28%
Vitamin B6 0.397mg 0.043mg 27%
Zinc 2.79mg 0.7mg 19%
Sodium 24mg 464mg 19%
Vitamin K 19µg 16%
Calcium 143mg 52mg 9%
Vitamin B5 0.78mg 0.446mg 7%
Selenium 3.2µg 6%
Vitamin B2 0.219mg 0.154mg 5%
Calories 333kcal 235kcal 5%
Vitamin C 4.5mg 0.1mg 5%
Carbs 60.01g 46g 5%
Polyunsaturated fat 0.457g 0.888g 3%
Vitamin B3 2.06mg 1.566mg 3%
Vitamin B12 0µg 0.04µg 2%
Saturated fat 0.12g 0.259g 1%
Monounsaturated fat 0.064g 0.302g 1%
Vitamin E 0.22mg 1%
Fats 0.83g 1.8g 1%
Net carbs 35.11g 43.3g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.092mg 0%
Threonine 0.992mg 0.242mg 0%
Isoleucine 1.041mg 0.315mg 0%
Leucine 1.882mg 0.553mg 0%
Lysine 1.618mg 0.241mg 0%
Methionine 0.355mg 0.139mg 0%
Phenylalanine 1.275mg 0.379mg 0%
Valine 1.233mg 0.353mg 0%
Histidine 0.656mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +206.2%
Contains more CarbsCarbs +30.5%
Contains more OtherOther +59.6%
Contains more FatsFats +116.9%
Contains more WaterWater +258.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -53.7%
Contains more Mono. FatMonounsaturated fat +371.9%
Contains more Poly. FatPolyunsaturated fat +94.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.