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

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What are the differences between soybean raw and English muffins?

  • 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.
  • English muffins contain 14 times less potassium than soybean raw. Soybean raw contains 1797mg of potassium, while English muffins contain 131mg.
  • Soybean raw has a lower glycemic index (14) than English muffins (77).

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

Infographic

Soybean raw vs English muffin 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
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%
Contains more SeleniumSelenium +∞%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +913.5%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.566mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +373.9%
Contains more FatsFats +1007.8%
Contains more OtherOther +102.9%
Contains more CarbsCarbs +52.5%
Contains more WaterWater +393%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +1358.3%
Contains more Poly. FatPolyunsaturated fat +1167.5%
Contains less Sat. FatSaturated fat -91%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw English muffin
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
83%
Soybean raw
14%
English muffin
Minerals Daily Need Coverage Score
244%
Soybean raw
30%
English muffin

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 462mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 63)
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 Sugar?
English muffin
English muffin is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 2.625g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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