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  6. English muffin vs. Bean raw

English muffin vs. Bean raw — In-Depth Nutrition Comparison

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Differences between English muffins and bean raw

  • English muffins contain less folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, manganese, and vitamin B6 than bean raw.
  • Bean raw's daily need coverage for folate is 122% higher.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of English muffins is 77.

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

Infographic

English muffin vs Bean raw 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +738.1%
Contains more CalciumCalcium +117.3%
Contains more PotassiumPotassium +963.4%
Contains more IronIron +469.7%
Contains more CopperCopper +592.2%
Contains more ZincZinc +225.7%
Contains more PhosphorusPhosphorus +209%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +221.6%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6200%
Contains more Vitamin B1Vitamin B1 +293.9%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +1002.3%
Contains more FolateFolate +1318.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Bean raw DV% diff.
Folate 37µg 525µg 122%
Copper 0.129mg 0.893mg 85%
Iron 0.89mg 5.07mg 52%
Fiber 2.7g 15.5g 51%
Selenium 27.9µg 51%
Vitamin B1 0.181mg 0.713mg 44%
Phosphorus 133mg 411mg 40%
Magnesium 21mg 176mg 37%
Potassium 131mg 1393mg 37%
Manganese 0.357mg 1.148mg 34%
Vitamin B6 0.043mg 0.474mg 33%
Protein 7.7g 21.42g 27%
Sodium 464mg 12mg 20%
Zinc 0.7mg 2.28mg 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin B5 0.446mg 0.785mg 7%
Vitamin C 0.1mg 6.3mg 7%
Calories 235kcal 347kcal 6%
Calcium 52mg 113mg 6%
Carbs 46g 62.55g 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.154mg 0.212mg 4%
Polyunsaturated fat 0.888g 0.407g 3%
Vitamin B3 1.566mg 1.174mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin E 0.21mg 1%
Fats 1.8g 1.23g 1%
Net carbs 43.3g 47.05g N/A
Sugar 2.11g N/A
Saturated fat 0.259g 0.235g 0%
Monounsaturated fat 0.302g 0.229g 0%
Tryptophan 0.092mg 0.237mg 0%
Threonine 0.242mg 0.81mg 0%
Isoleucine 0.315mg 0.871mg 0%
Leucine 0.553mg 1.558mg 0%
Lysine 0.241mg 1.356mg 0%
Methionine 0.139mg 0.259mg 0%
Phenylalanine 0.379mg 1.095mg 0%
Valine 0.353mg 0.998mg 0%
Histidine 0.17mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +46.3%
Contains more WaterWater +271.6%
Contains more ProteinProtein +178.2%
Contains more CarbsCarbs +36%
Contains more OtherOther +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +31.9%
Contains more Poly. FatPolyunsaturated fat +118.2%
~equal in Saturated fat ~0.235g

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.