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  6. Winged bean vs. English muffin

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

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How are winged bean and English muffins different?

  • Winged bean has more copper, vitamin B1, iron, potassium, manganese, and zinc; however, English muffins are richer in phosphorus and vitamin B5.
  • Winged bean covers your daily need for copper, 140% more than English muffins.
  • Winged bean has 4 times more potassium than English muffins. Winged bean has 586mg of potassium, while English muffins have 131mg.
  • Winged bean contains less sodium.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of winged bean is 32.

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +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%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +73.3%
Contains more PhosphorusPhosphorus +195.6%

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% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +284.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +94.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg
~equal in Vitamin B3 ~1.566mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +50.6%
Contains more WaterWater +36.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +63.7%
Contains more OtherOther +20%

Fat Type Comparison

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

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