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  6. English muffin vs. Navy bean raw

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

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A recap on differences between English muffins and navy bean raw

  • 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.
  • English muffins contain 36 times more sodium than navy bean raw. While English muffins contain 464mg of sodium, navy bean raw contains only 13mg.
  • The glycemic index of navy bean raw is lower.

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

Infographic

English muffin vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +246.7%
Contains more PhosphorusPhosphorus +33%
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%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~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 English muffin Navy bean raw DV% diff.
Copper 0.129mg 0.356mg 25%
Folate 37µg 132µg 24%
Vitamin C 0.1mg 18.8mg 21%
Sodium 464mg 13mg 20%
Magnesium 21mg 101mg 19%
Vitamin B1 0.181mg 0.39mg 17%
Iron 0.89mg 1.93mg 13%
Vitamin B6 0.043mg 0.191mg 11%
Carbs 46g 13.05g 11%
Fiber 2.7g 11%
Calories 235kcal 67kcal 8%
Vitamin B5 0.446mg 0.825mg 8%
Vitamin B2 0.154mg 0.215mg 5%
Phosphorus 133mg 100mg 5%
Potassium 131mg 307mg 5%
Calcium 52mg 15mg 4%
Polyunsaturated fat 0.888g 0.407g 3%
Protein 7.7g 6.15g 3%
Zinc 0.7mg 0.89mg 2%
Manganese 0.357mg 0.408mg 2%
Vitamin B3 1.566mg 1.22mg 2%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.7g 2%
Monounsaturated fat 0.302g 0.052g 1%
Saturated fat 0.259g 0.085g 1%
Selenium 0.6µg 1%
Net carbs 43.3g 13.05g N/A
Tryptophan 0.092mg 0.064mg 0%
Threonine 0.242mg 0.258mg 0%
Isoleucine 0.315mg 0.273mg 0%
Leucine 0.553mg 0.442mg 0%
Lysine 0.241mg 0.35mg 0%
Methionine 0.139mg 0.064mg 0%
Phenylalanine 0.379mg 0.31mg 0%
Valine 0.353mg 0.316mg 0%
Histidine 0.17mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +25.2%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +252.5%
Contains more OtherOther +152.6%
Contains more WaterWater +88%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +480.8%
Contains more Poly. FatPolyunsaturated fat +118.2%
Contains less Sat. FatSaturated fat -67.2%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.