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

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What are the main differences between English muffins and soup beans?

English muffins are richer in phosphorus, vitamin B1, vitamin B5, vitamin B2, folate, and vitamin B3, while soup beans are higher in vitamin A, fiber, and iron.
Soup beans' daily need coverage for vitamin A is 33% higher.
Soup beans have 11 times less vitamin B5 than English muffins. English muffins have 0.446mg of vitamin B5, while soup beans have 0.04mg.
English muffins are lower in saturated fat.
English muffins have a higher glycemic index (77) than soup beans (64).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Soup, bean with ham, canned, chunky, ready-to-serve types in this comparison.

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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

Soup beans

Contains more CalciumCalcium	+62.5%
Contains more ZincZinc	+59.1%
Contains more PhosphorusPhosphorus	+125.4%
Contains more ManganeseManganese	+23.1%

Contains more PotassiumPotassium	+33.6%
Contains more IronIron	+49.4%
Contains more CopperCopper	+24%
Contains less SodiumSodium	-13.8%

~equal in Magnesium ~19mg

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

Soup beans

Contains more Vitamin B1Vitamin B1	+201.7%
Contains more Vitamin B2Vitamin B2	+156.7%
Contains more Vitamin B3Vitamin B3	+123.7%
Contains more Vitamin B5Vitamin B5	+1015%
Contains more Vitamin B12Vitamin B12	+33.3%
Contains more FolateFolate	+208.3%

Contains more Vitamin CVitamin C	+1700%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+16.3%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		6.9µg	13%
Carbs	46g	11.16g	12%
Phosphorus	133mg	59mg	11%
Vitamin B1	0.181mg	0.06mg	10%
Vitamin A	0µg	81µg	9%
Fiber	2.7g	4.6g	8%
Vitamin B5	0.446mg	0.04mg	8%
Vitamin B2	0.154mg	0.06mg	7%
Calories	235kcal	95kcal	7%
Iron	0.89mg	1.33mg	6%
Folate	37µg	12µg	6%
Protein	7.7g	5.19g	5%
Vitamin B3	1.566mg	0.7mg	5%
Saturated fat	0.259g	1.37g	5%
Copper	0.129mg	0.16mg	3%
Polyunsaturated fat	0.888g	0.39g	3%
Sodium	464mg	400mg	3%
Cholesterol	0mg	9mg	3%
Manganese	0.357mg	0.29mg	3%
Monounsaturated fat	0.302g	1.58g	3%
Fats	1.8g	3.5g	3%
Calcium	52mg	32mg	2%
Zinc	0.7mg	0.44mg	2%
Vitamin C	0.1mg	1.8mg	2%
Potassium	131mg	175mg	1%
Vitamin B6	0.043mg	0.05mg	1%
Net carbs	43.3g	6.56g	N/A
Magnesium	21mg	19mg	0%
Vitamin B12	0.04µg	0.03µg	0%
Tryptophan	0.092mg		0%
Threonine	0.242mg		0%
Isoleucine	0.315mg		0%
Leucine	0.553mg		0%
Lysine	0.241mg		0%
Methionine	0.139mg		0%
Phenylalanine	0.379mg		0%
Valine	0.353mg		0%
Histidine	0.17mg		0%