English Muffin vs. Black Beans
Nutrition comparison of English Muffin and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
english muffin
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and black beans:
- Both english muffin and black beans are high in dietary fiber.
- Black bean is an excellent source of potassium.
- English muffin has more thiamin, riboflavin, niacin and pantothenic acid.
- English muffin is a great source of iron and protein.
- English muffin is an excellent source of calcium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
English muffin is high in calories and black bean has 59% less calories than english muffin - english muffin has 223 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, english muffin is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. English muffin has a macronutrient ratio of 15:77:8 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Black Beans | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 77% | 71% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and black bean has 63% less carbohydrates than english muffin - english muffin has 44.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both english muffin and black beans are high in dietary fiber. Black bean has 50% more dietary fiber than english muffin - english muffin has 4.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
English muffin and black beans contain similar amounts of sugar - english muffin has 1.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
English muffin is a great source of protein and it has 44% more protein than black bean - english muffin has 8.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both english muffin and black beans are low in saturated fat - english muffin has 0.29g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than english muffin - black bean has 2.7mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
Black beans and english muffin contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and english muffin does not contain significant amounts.
Vitamin E
English muffin and black beans contain similar amounts of Vitamin E - english muffin has 0.45mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
English muffin and black beans contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
English muffin has more thiamin, riboflavin, niacin and pantothenic acid. Both english muffin and black beans contain significant amounts of Vitamin B6 and folate.
| English Muffin | Black Beans | |
|---|---|---|
| Thiamin | 0.431 MG | 0.14 MG |
| Riboflavin | 0.292 MG | 0.12 MG |
| Niacin | 3.356 MG | 0.62 MG |
| Pantothenic acid | 0.444 MG | 0.184 MG |
| Vitamin B6 | 0.087 MG | 0.055 MG |
| Folate | 64 UG | 61 UG |
Minerals
calcium
English muffin is an excellent source of calcium and it has 409% more calcium than black bean - english muffin has 178mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
English muffin is a great source of iron and it has 51% more iron than black bean - english muffin has 2.9mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 66% more potassium than english muffin - english muffin has 186mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both english muffin and black beans contain significant amounts of alpha linoleic acid (ALA).
| English Muffin | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.057 G |
| Total | 0.048 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, english muffin has more linoleic acid than black bean per 100 grams.
| English Muffin | Black Beans | |
|---|---|---|
| linoleic acid | 0.785 G | 0.068 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: English Muffin (Muffins, English, wheat) and Black Beans (Beans, black turtle, mature seeds, canned) .
English Muffin g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does english muffin or black beans contain more calories in 100 grams?English muffin is high in calories and black bean has 60% less calories than english muffin - english muffin has 223 calories in 100g and black bean has 91 calories.
Does english muffin or black beans have more carbohydrates?
By weight, english muffin is high in carbohydrates and black bean has 60% fewer carbohydrates than english muffin - english muffin has 44.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does english muffin or black beans contain more calcium?
English muffin is a rich source of calcium and it has 410% more calcium than black bean - english muffin has 178mg of calcium in 100 grams and black bean has 35mg of calcium.
Does english muffin or black beans contain more potassium?
Black bean is a rich source of potassium and it has 70% more potassium than english muffin - english muffin has 186mg of potassium in 100 grams and black bean has 308mg of potassium.