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  6. English muffin vs. Soybean raw

English muffin vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between English muffins and soybean raw?

  • The amount of iron, copper, manganese, folate, phosphorus, magnesium, vitamin B1, vitamin B2, potassium, and zinc in soybean raw is higher than in English muffins.
  • Soybean raw's daily need coverage for iron is 185% more.
  • Soybean raw has a lower glycemic index (14) than English muffins (77).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Soybeans, mature seeds, raw types in this article.

Infographic

English muffin vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +432.7%
Contains more PotassiumPotassium +1271.8%
Contains more IronIron +1664%
Contains more CopperCopper +1185.3%
Contains more ZincZinc +598.6%
Contains more PhosphorusPhosphorus +429.3%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +605%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +382.9%
Contains more Vitamin B2Vitamin B2 +464.9%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin B6Vitamin B6 +776.7%
Contains more FolateFolate +913.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.623mg

All nutrients comparison - raw data values

Nutrient English muffin Soybean raw DV% diff.
Iron 0.89mg 15.7mg 185%
Copper 0.129mg 1.658mg 170%
Manganese 0.357mg 2.517mg 94%
Folate 37µg 375µg 85%
Phosphorus 133mg 704mg 82%
Polyunsaturated fat 0.888g 11.255g 69%
Magnesium 21mg 280mg 62%
Vitamin B1 0.181mg 0.874mg 58%
Protein 7.7g 36.49g 58%
Vitamin B2 0.154mg 0.87mg 55%
Potassium 131mg 1797mg 49%
Vitamin K 47µg 39%
Zinc 0.7mg 4.89mg 38%
Selenium 17.8µg 32%
Fats 1.8g 19.94g 28%
Fiber 2.7g 9.3g 26%
Vitamin B6 0.043mg 0.377mg 26%
Calcium 52mg 277mg 23%
Choline 115.9mg 21%
Sodium 464mg 2mg 20%
Saturated fat 0.259g 2.884g 12%
Calories 235kcal 446kcal 11%
Monounsaturated fat 0.302g 4.404g 10%
Vitamin C 0.1mg 6mg 7%
Vitamin B5 0.446mg 0.793mg 7%
Vitamin E 0.85mg 6%
Carbs 46g 30.16g 5%
Vitamin B12 0.04µg 0µg 2%
Net carbs 43.3g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 0µg 1µg 0%
Vitamin B3 1.566mg 1.623mg 0%
Tryptophan 0.092mg 0.591mg 0%
Threonine 0.242mg 1.766mg 0%
Isoleucine 0.315mg 1.971mg 0%
Leucine 0.553mg 3.309mg 0%
Lysine 0.241mg 2.706mg 0%
Methionine 0.139mg 0.547mg 0%
Phenylalanine 0.379mg 2.122mg 0%
Valine 0.353mg 2.029mg 0%
Histidine 0.17mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +52.5%
Contains more WaterWater +393%
Contains more ProteinProtein +373.9%
Contains more FatsFats +1007.8%
Contains more OtherOther +102.9%

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% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +1358.3%
Contains more Poly. FatPolyunsaturated fat +1167.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.