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Muffin vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between muffin and soybean raw

  • Muffin has less iron, copper, manganese, folate, phosphorus, magnesium, vitamin B1, vitamin B2, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 180% more.
  • Muffin has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Soybeans, mature seeds, raw.

Infographic

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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +529.5%
Contains more PotassiumPotassium +1385.1%
Contains more IronIron +1107.7%
Contains more CopperCopper +2663.3%
Contains more ZincZinc +1221.6%
Contains more PhosphorusPhosphorus +382.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +460.6%
Contains more SeleniumSelenium +117.1%

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
4
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +91.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin B1Vitamin B1 +420.2%
Contains more Vitamin B2Vitamin B2 +433.7%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more Vitamin B5Vitamin B5 +68.7%
Contains more Vitamin B6Vitamin B6 +842.5%
Contains more Vitamin KVitamin K +19.9%
Contains more FolateFolate +681.3%
Contains more CholineCholine +25.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +75.7%
Contains more WaterWater +192.3%
Contains more ProteinProtein +712.7%
Contains more FatsFats +24.1%
Contains more OtherOther +229.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 more Poly. FatPolyunsaturated fat +38.9%
~equal in Saturated fat ~2.884g
~equal in Monounsaturated fat ~4.404g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Soybean raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Muffin Soybean raw DV% diff.
Iron 1.3mg 15.7mg 180%
Copper 0.06mg 1.658mg 178%
Manganese 0.449mg 2.517mg 90%
Folate 48µg 375µg 82%
Phosphorus 146mg 704mg 80%
Magnesium 10mg 280mg 64%
Protein 4.49g 36.49g 64%
Vitamin B1 0.168mg 0.874mg 59%
Vitamin B2 0.163mg 0.87mg 54%
Potassium 121mg 1797mg 49%
Zinc 0.37mg 4.89mg 41%
Fiber 1.1g 9.3g 33%
Vitamin B6 0.04mg 0.377mg 26%
Calcium 44mg 277mg 23%
Polyunsaturated fat 8.103g 11.255g 21%
Selenium 8.2µg 17.8µg 17%
Sodium 336mg 2mg 15%
Cholesterol 30mg 0mg 10%
Carbs 53g 30.16g 8%
Starch 16.31g 7%
Vitamin K 39.2µg 47µg 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin C 0.9mg 6mg 6%
Fats 16.07g 19.94g 6%
Vitamin B5 0.47mg 0.793mg 6%
Vitamin E 1.63mg 0.85mg 5%
Choline 92.5mg 115.9mg 4%
Calories 375kcal 446kcal 4%
Fructose 1.21g 2%
Vitamin A 21µg 1µg 2%
Vitamin B3 1.418mg 1.623mg 1%
Vitamin D 4IU 0IU 1%
Monounsaturated fat 4.822g 4.404g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 51.9g 20.86g N/A
Sugar 31.47g 7.33g N/A
Trans fat 0.2g 0g N/A
Saturated fat 2.844g 2.884g 0%
Tryptophan 0.066mg 0.591mg 0%
Threonine 0.181mg 1.766mg 0%
Isoleucine 0.224mg 1.971mg 0%
Leucine 0.421mg 3.309mg 0%
Lysine 0.199mg 2.706mg 0%
Methionine 0.115mg 0.547mg 0%
Phenylalanine 0.277mg 2.122mg 0%
Valine 0.257mg 2.029mg 0%
Histidine 0.128mg 1.097mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Muffin
83%
Soybean raw
Minerals Daily Need Coverage Score
32%
Muffin
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 24.14g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 334mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Muffin
Muffin is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $3.4)

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. 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.