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

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Important differences between Refried beans and English muffin

  • Refried beans have more Iron, Vitamin C, and Potassium, however, English muffin have more Vitamin B1, Vitamin B3, Folate, Phosphorus, Vitamin B2, and Vitamin B5.
  • Refried beans have 60 times more Vitamin C than English muffin. Refried beans have 6mg of Vitamin C, while English muffin has 0.1mg.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Refried beans vs English muffin infographic
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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.
Contains more Iron +61.8%
Contains more Magnesium +66.7%
Contains more Potassium +143.5%
Contains less Sodium -20.3%
Contains more Calcium +79.3%
Contains more Phosphorus +44.6%
Contains more Zinc +20.7%
Contains more Manganese +23.5%
Equal in Copper - 0.129
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Contains more Iron +61.8%
Contains more Magnesium +66.7%
Contains more Potassium +143.5%
Contains less Sodium -20.3%
Contains more Calcium +79.3%
Contains more Phosphorus +44.6%
Contains more Zinc +20.7%
Contains more Manganese +23.5%
Equal in Copper - 0.129

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.
:
Contains more Vitamin C +5900%
Contains more Vitamin B6 +139.5%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +94.9%
Contains more Vitamin B3 +326.7%
Contains more Vitamin B5 +136%
Contains more Folate +236.4%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
Contains more Vitamin C +5900%
Contains more Vitamin B6 +139.5%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +94.9%
Contains more Vitamin B3 +326.7%
Contains more Vitamin B5 +136%
Contains more Folate +236.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +11.7%
Contains more Water +84.7%
Contains more Protein +54.6%
Contains more Carbs +239.5%
Contains more Other +40.4%
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more Fats +11.7%
Contains more Water +84.7%
Contains more Protein +54.6%
Contains more Carbs +239.5%
Contains more Other +40.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +99%
Contains less Saturated Fat -59%
Contains more Polyunsaturated fat +63.5%
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
Contains more Monounsaturated Fat +99%
Contains less Saturated Fat -59%
Contains more Polyunsaturated fat +63.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans English muffin
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans English muffin Opinion
Net carbs 9.85g 43.3g English muffin
Protein 4.98g 7.7g English muffin
Fats 2.01g 1.8g Refried beans
Carbs 13.55g 46g English muffin
Calories 90kcal 235kcal English muffin
Starch 7.43g Refried beans
Sugar 0.54g English muffin
Fiber 3.7g 2.7g Refried beans
Calcium 29mg 52mg English muffin
Iron 1.44mg 0.89mg Refried beans
Magnesium 35mg 21mg Refried beans
Phosphorus 92mg 133mg English muffin
Potassium 319mg 131mg Refried beans
Sodium 370mg 464mg Refried beans
Zinc 0.58mg 0.7mg English muffin
Copper 0.129mg 0.129mg
Manganese 0.289mg 0.357mg English muffin
Selenium 5.8µg Refried beans
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 0.1mg Refried beans
Vitamin B1 0.076mg 0.181mg English muffin
Vitamin B2 0.079mg 0.154mg English muffin
Vitamin B3 0.367mg 1.566mg English muffin
Vitamin B5 0.189mg 0.446mg English muffin
Vitamin B6 0.103mg 0.043mg Refried beans
Folate 11µg 37µg English muffin
Vitamin B12 0µg 0.04µg English muffin
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.092mg English muffin
Threonine 0.231mg 0.242mg English muffin
Isoleucine 0.242mg 0.315mg English muffin
Leucine 0.438mg 0.553mg English muffin
Lysine 0.377mg 0.241mg Refried beans
Methionine 0.083mg 0.139mg English muffin
Phenylalanine 0.297mg 0.379mg English muffin
Valine 0.287mg 0.353mg English muffin
Histidine 153mg 0.17mg Refried beans
Trans Fat 0.016g English muffin
Saturated Fat 0.631g 0.259g English muffin
Monounsaturated Fat 0.601g 0.302g Refried beans
Polyunsaturated fat 0.543g 0.888g English muffin
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans English muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Refried beans
15%
English muffin
Minerals Daily Need Coverage Score
33%
Refried beans
30%
English muffin

Comparison summary

Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 94mg)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 0.372g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.