English Muffin vs. Kidney Beans
Nutrition comparison of English Muffin and Kidney 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
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in english muffin and kidney beans:
- Both english muffin and kidney beans are high in calcium, calories, dietary fiber and protein.
- English muffin has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- English muffin is a great source of iron.
- Kidney bean is a great source of potassium.
USDA sources for nutritional information: English Muffin (Muffins, English, wheat) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both english muffin and kidney beans are high in calories. English muffin has 84% more calories than kidney bean - english muffin has 223 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, english muffin is lighter in protein, heavier in carbs and similar to kidney beans for fat. English muffin has a macronutrient ratio of 15:77:8 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| English Muffin | Kidney Beans | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 77% | 67% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
English muffin is high in carbohydrates and kidney bean has 54% less carbohydrates than english muffin - english muffin has 44.8g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both english muffin and kidney beans are high in dietary fiber. Kidney bean has 30% more dietary fiber than english muffin - english muffin has 4.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than english muffin - english muffin has 1.6g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both english muffin and kidney beans are high in protein. English muffin has a little more protein (7%) than kidney bean by weight - english muffin has 8.7g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both english muffin and kidney beans are low in saturated fat - english muffin has 0.29g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and english muffin contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and english muffin does not contain significant amounts.
Vitamin A
English muffin and kidney beans contain similar amounts of Vitamin A - english muffin has 0.3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
English muffin and kidney beans contain similar amounts of Vitamin E - english muffin has 0.45mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
English muffin and kidney beans contain similar amounts of Vitamin K - english muffin has 0.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
English muffin has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both english muffin and kidney beans contain significant amounts of Vitamin B6.
| English Muffin | Kidney Beans | |
|---|---|---|
| Thiamin | 0.431 MG | 0.06 MG |
| Riboflavin | 0.292 MG | 0.015 MG |
| Niacin | 3.356 MG | 0.417 MG |
| Pantothenic acid | 0.444 MG | ~ |
| Vitamin B6 | 0.087 MG | 0.113 MG |
| Folate | 64 UG | 23 UG |
Minerals
calcium
Both english muffin and kidney beans are high in calcium. English muffin has 207% more calcium than kidney bean - english muffin has 178mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
English muffin is a great source of iron and it has 91% more iron than kidney bean - english muffin has 2.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 34% more potassium than english muffin - english muffin has 186mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than english muffin per 100 grams.
| English Muffin | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.132 G |
| Total | 0.048 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, english muffin has more linoleic acid than kidney bean per 100 grams.
| English Muffin | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.785 G | 0.217 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.786 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
English Muffin g
()
|
Daily Values (%) |
Kidney 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does english muffin or kidney beans contain more calories in 100 grams?Both english muffin and kidney beans are high in calories. English muffin has 80% more calories than kidney bean - english muffin has 223 calories in 100g and kidney bean has 121 calories.
Does english muffin or kidney beans have more carbohydrates?
By weight, english muffin is high in carbohydrates and kidney bean has 50% fewer carbohydrates than english muffin - english muffin has 44.8g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does english muffin or kidney beans contain more calcium?
Both english muffin and kidney beans are high in calcium. English muffin has 210% more calcium than kidney bean - english muffin has 178mg of calcium in 100 grams and kidney bean has 58mg of calcium.