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  6. Muffin vs. Cranberry bean raw

Muffin vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between muffin and cranberry bean raw

  • Muffin has less folate, fiber, copper, vitamin B1, iron, potassium, magnesium, phosphorus, zinc, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 139% more than muffin.
  • The glycemic index of muffin is higher.

These are the specific foods used in this comparison Muffins, blueberry, commercially prepared (Includes mini-muffins) and Beans, cranberry (roman), mature seeds, raw.

Infographic

Muffin vs Cranberry 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.
Muffin
Muffin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +1460%
Contains more CalciumCalcium +188.6%
Contains more PotassiumPotassium +1000.8%
Contains more IronIron +284.6%
Contains more CopperCopper +1223.3%
Contains more ZincZinc +881.1%
Contains more PhosphorusPhosphorus +154.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +104.9%
Contains more SeleniumSelenium +54.9%

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.
Muffin
Muffin
7
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +344.6%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B6Vitamin B6 +672.5%
Contains more FolateFolate +1158.3%
~equal in Vitamin B3 ~1.455mg

All nutrients comparison - raw data values

Nutrient Muffin Cranberry bean raw DV% diff.
Folate 48µg 604µg 139%
Fiber 1.1g 24.7g 94%
Copper 0.06mg 0.794mg 82%
Polyunsaturated fat 8.103g 0.527g 51%
Vitamin B1 0.168mg 0.747mg 48%
Iron 1.3mg 5mg 46%
Protein 4.49g 23.03g 37%
Potassium 121mg 1332mg 36%
Magnesium 10mg 156mg 35%
Vitamin K 39.2µg 33%
Phosphorus 146mg 372mg 32%
Zinc 0.37mg 3.63mg 30%
Fats 16.07g 1.23g 23%
Vitamin B6 0.04mg 0.309mg 21%
Manganese 0.449mg 0.92mg 20%
Choline 92.5mg 17%
Sodium 336mg 6mg 14%
Monounsaturated fat 4.822g 0.106g 12%
Vitamin E 1.63mg 11%
Saturated fat 2.844g 0.316g 11%
Cholesterol 30mg 0mg 10%
Selenium 8.2µg 12.7µg 8%
Calcium 44mg 127mg 8%
Starch 16.31g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B5 0.47mg 0.748mg 6%
Vitamin B2 0.163mg 0.213mg 4%
Fructose 1.21g 2%
Calories 375kcal 335kcal 2%
Carbs 53g 60.05g 2%
Vitamin A 21µg 0µg 2%
Vitamin C 0.9mg 0mg 1%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 51.9g 35.35g N/A
Sugar 31.47g N/A
Vitamin B3 1.418mg 1.455mg 0%
Trans fat 0.2g 0g N/A
Tryptophan 0.066mg 0.273mg 0%
Threonine 0.181mg 0.969mg 0%
Isoleucine 0.224mg 1.017mg 0%
Leucine 0.421mg 1.838mg 0%
Lysine 0.199mg 1.58mg 0%
Methionine 0.115mg 0.346mg 0%
Phenylalanine 0.277mg 1.245mg 0%
Valine 0.257mg 1.205mg 0%
Histidine 0.128mg 0.641mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1206.5%
Contains more WaterWater +101.5%
Contains more ProteinProtein +412.9%
Contains more CarbsCarbs +13.3%
Contains more OtherOther +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +4449.1%
Contains more Poly. FatPolyunsaturated fat +1437.6%
Contains less Sat. FatSaturated fat -88.9%

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.