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  6. English muffin vs. Winged bean

English muffin vs. Winged bean — In-Depth Nutrition Comparison

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How are English muffins and winged bean different?

  • English muffins have more phosphorus and vitamin B5; however, winged bean is richer in copper, vitamin B1, iron, potassium, manganese, and zinc.
  • Winged bean covers your daily need for copper, 140% more than English muffins.
  • English muffins have 13 times more sodium than winged bean. English muffins have 464mg of sodium, while winged bean has 35mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of winged bean is 32.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Winged bean tuber, raw types were used in this article.

Infographic

English muffin vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +73.3%
Contains more PhosphorusPhosphorus +195.6%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +347.3%
Contains more IronIron +124.7%
Contains more CopperCopper +974.4%
Contains more ZincZinc +98.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +49%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +284.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +94.7%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B6Vitamin B6 +74.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Winged bean DV% diff.
Copper 0.129mg 1.386mg 140%
Sodium 464mg 35mg 19%
Vitamin B1 0.181mg 0.379mg 17%
Iron 0.89mg 2mg 14%
Potassium 131mg 586mg 13%
Phosphorus 133mg 45mg 13%
Fiber 2.7g 11%
Protein 7.7g 11.6g 8%
Manganese 0.357mg 0.532mg 8%
Vitamin B5 0.446mg 0.116mg 7%
Carbs 46g 28.1g 6%
Zinc 0.7mg 1.39mg 6%
Polyunsaturated fat 0.888g 0.174g 5%
Folate 37µg 19µg 5%
Calories 235kcal 148kcal 4%
Vitamin B6 0.043mg 0.075mg 2%
Calcium 52mg 30mg 2%
Vitamin B12 0.04µg 0µg 2%
Selenium 0.7µg 1%
Magnesium 21mg 24mg 1%
Fats 1.8g 0.9g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 28.1g N/A
Vitamin B2 0.154mg 0.149mg 0%
Vitamin B3 1.566mg 1.64mg 0%
Saturated fat 0.259g 0.222g 0%
Monounsaturated fat 0.302g 0.234g 0%
Tryptophan 0.092mg 0.252mg 0%
Threonine 0.242mg 0.451mg 0%
Isoleucine 0.315mg 0.425mg 0%
Leucine 0.553mg 0.64mg 0%
Lysine 0.241mg 0.592mg 0%
Methionine 0.139mg 0.143mg 0%
Phenylalanine 0.379mg 0.451mg 0%
Valine 0.353mg 0.599mg 0%
Histidine 0.17mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +100%
Contains more CarbsCarbs +63.7%
Contains more OtherOther +20%
Contains more ProteinProtein +50.6%
Contains more WaterWater +36.3%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +29.1%
Contains more Poly. FatPolyunsaturated fat +410.3%
Contains less Sat. FatSaturated fat -14.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.