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

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Important differences between English muffins and refried beans

English muffins have more vitamin B1, vitamin B3, folate, phosphorus, vitamin B2, and vitamin B5; however, refried beans have more iron, vitamin C, and potassium.
English muffins have 4 times more vitamin B3 than refried beans. English muffins have 1.566mg of vitamin B3, while refried beans have 0.367mg.
English muffins have a higher glycemic index than refried beans.

The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Refried beans, canned, traditional style (includes USDA commodity).

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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

Refried beans

Contains more CalciumCalcium	+79.3%
Contains more ZincZinc	+20.7%
Contains more PhosphorusPhosphorus	+44.6%
Contains more ManganeseManganese	+23.5%

Contains more MagnesiumMagnesium	+66.7%
Contains more PotassiumPotassium	+143.5%
Contains more IronIron	+61.8%
Contains less SodiumSodium	-20.3%

~equal in Copper ~0.129mg

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

Refried beans

Contains more Vitamin B1Vitamin B1	+138.2%
Contains more Vitamin B2Vitamin B2	+94.9%
Contains more Vitamin B3Vitamin B3	+326.7%
Contains more Vitamin B5Vitamin B5	+136%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+236.4%

Contains more Vitamin CVitamin C	+5900%
Contains more Vitamin B6Vitamin B6	+139.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	0.17mg	153mg	22%
Carbs	46g	13.55g	11%
Selenium		5.8µg	11%
Vitamin B1	0.181mg	0.076mg	9%
Calories	235kcal	90kcal	7%
Vitamin C	0.1mg	6mg	7%
Folate	37µg	11µg	7%
Iron	0.89mg	1.44mg	7%
Vitamin B3	1.566mg	0.367mg	7%
Phosphorus	133mg	92mg	6%
Potassium	131mg	319mg	6%
Vitamin B2	0.154mg	0.079mg	6%
Vitamin B6	0.043mg	0.103mg	5%
Protein	7.7g	4.98g	5%
Vitamin B5	0.446mg	0.189mg	5%
Sodium	464mg	370mg	4%
Choline		21.2mg	4%
Fiber	2.7g	3.7g	4%
Starch		7.43g	3%
Magnesium	21mg	35mg	3%
Manganese	0.357mg	0.289mg	3%
Polyunsaturated fat	0.888g	0.543g	2%
Vitamin K		2.1µg	2%
Vitamin B12	0.04µg	0µg	2%
Saturated fat	0.259g	0.631g	2%
Calcium	52mg	29mg	2%
Zinc	0.7mg	0.58mg	1%
Monounsaturated fat	0.302g	0.601g	1%
Vitamin E		0.09mg	1%
Fats	1.8g	2.01g	0%
Net carbs	43.3g	9.85g	N/A
Sugar		0.54g	N/A
Copper	0.129mg	0.129mg	0%
Trans fat		0.016g	N/A
Tryptophan	0.092mg	0.065mg	0%
Threonine	0.242mg	0.231mg	0%
Isoleucine	0.315mg	0.242mg	0%
Leucine	0.553mg	0.438mg	0%
Lysine	0.241mg	0.377mg	0%
Methionine	0.139mg	0.083mg	0%
Phenylalanine	0.379mg	0.297mg	0%
Valine	0.353mg	0.287mg	0%
Omega-3 - ALA		0.169g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A