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  6. English muffin vs. Adzuki bean

English muffin vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between English muffins and adzuki bean

  • The amount of folate, copper, manganese, iron, fiber, zinc, phosphorus, potassium, magnesium, and vitamin B6 in adzuki bean is higher than in English muffins.
  • Adzuki bean covers your daily folate needs 146% more than English muffins.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of adzuki bean is 29.

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

Infographic

English muffin vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +504.8%
Contains more CalciumCalcium +26.9%
Contains more PotassiumPotassium +857.3%
Contains more IronIron +459.6%
Contains more CopperCopper +748.1%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +186.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +384.6%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +151.4%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +67.9%
Contains more Vitamin B5Vitamin B5 +229.8%
Contains more Vitamin B6Vitamin B6 +716.3%
Contains more FolateFolate +1581.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Adzuki bean DV% diff.
Folate 37µg 622µg 146%
Copper 0.129mg 1.094mg 107%
Manganese 0.357mg 1.73mg 60%
Iron 0.89mg 4.98mg 51%
Fiber 2.7g 12.7g 40%
Zinc 0.7mg 5.04mg 39%
Phosphorus 133mg 381mg 35%
Potassium 131mg 1254mg 33%
Magnesium 21mg 127mg 25%
Vitamin B6 0.043mg 0.351mg 24%
Protein 7.7g 19.87g 24%
Vitamin B1 0.181mg 0.455mg 23%
Vitamin B5 0.446mg 1.471mg 21%
Sodium 464mg 5mg 20%
Vitamin B3 1.566mg 2.63mg 7%
Carbs 46g 62.9g 6%
Selenium 3.1µg 6%
Polyunsaturated fat 0.888g 0.113g 5%
Calories 235kcal 329kcal 5%
Vitamin B2 0.154mg 0.22mg 5%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.53g 2%
Calcium 52mg 66mg 1%
Monounsaturated fat 0.302g 0.05g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 50.2g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.259g 0.191g 0%
Tryptophan 0.092mg 0.191mg 0%
Threonine 0.242mg 0.674mg 0%
Isoleucine 0.315mg 0.791mg 0%
Leucine 0.553mg 1.668mg 0%
Lysine 0.241mg 1.497mg 0%
Methionine 0.139mg 0.21mg 0%
Phenylalanine 0.379mg 1.052mg 0%
Valine 0.353mg 1.023mg 0%
Histidine 0.17mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +239.6%
Contains more WaterWater +213.2%
Contains more ProteinProtein +158.1%
Contains more CarbsCarbs +36.7%
Contains more OtherOther +35.8%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +504%
Contains more Poly. FatPolyunsaturated fat +685.8%
Contains less Sat. FatSaturated fat -26.3%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.