English muffin vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between English muffins and baked beans

English muffins are richer in vitamin B2, vitamin B3, and vitamin B5, yet baked beans are richer in iron, fiber, potassium, magnesium, and monounsaturated fat.
Daily need coverage for iron for baked beans is 14% higher.
English muffins contain 4 times more vitamin B3 than baked beans. English muffins contain 1.566mg of vitamin B3, while baked beans contain 0.408mg.
English muffins contain less saturated fat.
Baked beans have a lower glycemic index than English muffins.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Beans, baked, home prepared.

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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.

English muffin

Baked beans

Contains more PhosphorusPhosphorus	+22%
Contains more ManganeseManganese	+40%

Contains more MagnesiumMagnesium	+104.8%
Contains more CalciumCalcium	+17.3%
Contains more PotassiumPotassium	+173.3%
Contains more IronIron	+123.6%
Contains more CopperCopper	+23.3%

~equal in Zinc ~0.73mg

~equal in Sodium ~422mg

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.

English muffin

Baked beans

Contains more Vitamin B1Vitamin B1	+33.1%
Contains more Vitamin B2Vitamin B2	+214.3%
Contains more Vitamin B3Vitamin B3	+283.8%
Contains more Vitamin B5Vitamin B5	+187.7%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+1000%
Contains more Vitamin B6Vitamin B6	+109.3%
Contains more FolateFolate	+29.7%

~equal in Vitamin A ~0µg

~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			DV% diff.
Iron	0.89mg	1.99mg	14%
Fiber	2.7g	5.5g	11%
Selenium		5.7µg	10%
Saturated fat	0.259g	1.948g	8%
Carbs	46g	21.63g	8%
Vitamin B2	0.154mg	0.049mg	8%
Potassium	131mg	358mg	7%
Vitamin B3	1.566mg	0.408mg	7%
Vitamin B5	0.446mg	0.155mg	6%
Fats	1.8g	5.15g	5%
Monounsaturated fat	0.302g	2.133g	5%
Magnesium	21mg	43mg	5%
Calories	235kcal	155kcal	4%
Vitamin B6	0.043mg	0.09mg	4%
Protein	7.7g	5.54g	4%
Vitamin B1	0.181mg	0.136mg	4%
Manganese	0.357mg	0.255mg	4%
Folate	37µg	48µg	3%
Phosphorus	133mg	109mg	3%
Copper	0.129mg	0.159mg	3%
Sodium	464mg	422mg	2%
Cholesterol	0mg	5mg	2%
Vitamin B12	0.04µg	0µg	2%
Polyunsaturated fat	0.888g	0.74g	1%
Vitamin C	0.1mg	1.1mg	1%
Calcium	52mg	61mg	1%
Net carbs	43.3g	16.13g	N/A
Zinc	0.7mg	0.73mg	0%
Tryptophan	0.092mg	0.067mg	0%
Threonine	0.242mg	0.228mg	0%
Isoleucine	0.315mg	0.242mg	0%
Leucine	0.553mg	0.428mg	0%
Lysine	0.241mg	0.379mg	0%
Methionine	0.139mg	0.086mg	0%
Phenylalanine	0.379mg	0.287mg	0%
Valine	0.353mg	0.282mg	0%
Histidine	0.17mg	0.153mg	0%