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  6. Navy bean raw vs. English muffin

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

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A recap on differences between navy bean raw and English muffins

  • Navy bean raw is higher than English muffins in copper, folate, vitamin C, magnesium, vitamin B1, iron, vitamin B6, vitamin B5, and potassium.
  • Navy bean raw covers your daily copper needs 25% more than English muffins.
  • Navy bean raw contains 188 times more vitamin C than English muffins. While navy bean raw contains 18.8mg of vitamin C, English muffins contain only 0.1mg.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +381%
Contains more PotassiumPotassium +134.4%
Contains more IronIron +116.9%
Contains more CopperCopper +176%
Contains more ZincZinc +27.1%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +246.7%
Contains more PhosphorusPhosphorus +33%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +18700%
Contains more Vitamin B1Vitamin B1 +115.5%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B5Vitamin B5 +85%
Contains more Vitamin B6Vitamin B6 +344.2%
Contains more FolateFolate +256.8%
Contains more Vitamin B3Vitamin B3 +28.4%
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 Navy bean raw English muffin DV% diff.
Copper 0.356mg 0.129mg 25%
Folate 132µg 37µg 24%
Vitamin C 18.8mg 0.1mg 21%
Sodium 13mg 464mg 20%
Magnesium 101mg 21mg 19%
Vitamin B1 0.39mg 0.181mg 17%
Iron 1.93mg 0.89mg 13%
Vitamin B6 0.191mg 0.043mg 11%
Carbs 13.05g 46g 11%
Fiber 2.7g 11%
Calories 67kcal 235kcal 8%
Vitamin B5 0.825mg 0.446mg 8%
Vitamin B2 0.215mg 0.154mg 5%
Phosphorus 100mg 133mg 5%
Potassium 307mg 131mg 5%
Calcium 15mg 52mg 4%
Polyunsaturated fat 0.407g 0.888g 3%
Protein 6.15g 7.7g 3%
Zinc 0.89mg 0.7mg 2%
Manganese 0.408mg 0.357mg 2%
Vitamin B3 1.22mg 1.566mg 2%
Vitamin B12 0µg 0.04µg 2%
Fats 0.7g 1.8g 2%
Monounsaturated fat 0.052g 0.302g 1%
Saturated fat 0.085g 0.259g 1%
Selenium 0.6µg 1%
Net carbs 13.05g 43.3g N/A
Tryptophan 0.064mg 0.092mg 0%
Threonine 0.258mg 0.242mg 0%
Isoleucine 0.273mg 0.315mg 0%
Leucine 0.442mg 0.553mg 0%
Lysine 0.35mg 0.241mg 0%
Methionine 0.064mg 0.139mg 0%
Phenylalanine 0.31mg 0.379mg 0%
Valine 0.316mg 0.353mg 0%
Histidine 0.172mg 0.17mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +88%
Contains more ProteinProtein +25.2%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +252.5%
Contains more OtherOther +152.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -67.2%
Contains more Mono. FatMonounsaturated fat +480.8%
Contains more Poly. FatPolyunsaturated fat +118.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.