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  6. English muffin vs. Kidney beans raw

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

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

  • 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 a higher glycemic index (77) than kidney beans raw (22).

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

Infographic

English muffin vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4400%
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 FolateFolate +964.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Kidney beans raw DV% diff.
Copper 0.129mg 0.958mg 92%
Iron 0.89mg 8.2mg 91%
Folate 37µg 394µg 89%
Fiber 2.7g 24.9g 89%
Phosphorus 133mg 407mg 39%
Potassium 131mg 1406mg 38%
Protein 7.7g 23.58g 32%
Vitamin B1 0.181mg 0.529mg 29%
Manganese 0.357mg 1.021mg 29%
Magnesium 21mg 140mg 28%
Vitamin B6 0.043mg 0.397mg 27%
Zinc 0.7mg 2.79mg 19%
Sodium 464mg 24mg 19%
Vitamin K 19µg 16%
Calcium 52mg 143mg 9%
Vitamin B5 0.446mg 0.78mg 7%
Selenium 3.2µg 6%
Vitamin B2 0.154mg 0.219mg 5%
Calories 235kcal 333kcal 5%
Vitamin C 0.1mg 4.5mg 5%
Carbs 46g 60.01g 5%
Polyunsaturated fat 0.888g 0.457g 3%
Vitamin B3 1.566mg 2.06mg 3%
Vitamin B12 0.04µg 0µg 2%
Saturated fat 0.259g 0.12g 1%
Monounsaturated fat 0.302g 0.064g 1%
Vitamin E 0.22mg 1%
Fats 1.8g 0.83g 1%
Net carbs 43.3g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.092mg 0.279mg 0%
Threonine 0.242mg 0.992mg 0%
Isoleucine 0.315mg 1.041mg 0%
Leucine 0.553mg 1.882mg 0%
Lysine 0.241mg 1.618mg 0%
Methionine 0.139mg 0.355mg 0%
Phenylalanine 0.379mg 1.275mg 0%
Valine 0.353mg 1.233mg 0%
Histidine 0.17mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +116.9%
Contains more WaterWater +258.3%
Contains more ProteinProtein +206.2%
Contains more CarbsCarbs +30.5%
Contains more OtherOther +59.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +371.9%
Contains more Poly. FatPolyunsaturated fat +94.3%
Contains less Sat. FatSaturated fat -53.7%

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