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Bean raw vs. Ginger — In-Depth Nutrition Comparison

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How are bean raw and ginger different?

  • Bean raw is higher than ginger in folate, copper, vitamin B1, iron, fiber, phosphorus, selenium, manganese, magnesium, and potassium.
  • Bean raw covers your daily need for folate, 129% more than ginger.
  • Bean raw contains 40 times more selenium than ginger. Bean raw contains 27.9µg of selenium, while ginger contains 0.7µg.
  • Bean raw has a higher glycemic index (33) than ginger (10).

Beans, pinto, mature seeds, raw and Ginger root, raw types were used in this article.

Infographic

Bean raw vs Ginger 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Ginger
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more MagnesiumMagnesium +309.3%
Contains more CalciumCalcium +606.3%
Contains more PotassiumPotassium +235.7%
Contains more IronIron +745%
Contains more CopperCopper +295.1%
Contains more ZincZinc +570.6%
Contains more PhosphorusPhosphorus +1108.8%
Contains more ManganeseManganese +401.3%
Contains more SeleniumSelenium +3885.7%
~equal in Sodium ~13mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Ginger
1
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +26%
Contains more Vitamin B1Vitamin B1 +2752%
Contains more Vitamin B2Vitamin B2 +523.5%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B5Vitamin B5 +286.7%
Contains more Vitamin B6Vitamin B6 +196.3%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +4672.7%
Contains more CholineCholine +129.9%
Contains more Vitamin EVitamin E +23.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +1076.9%
Contains more FatsFats +64%
Contains more CarbsCarbs +252%
Contains more OtherOther +350.6%
Contains more WaterWater +596.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Mono. FatMonounsaturated fat +48.7%
Contains more Poly. FatPolyunsaturated fat +164.3%
Contains less Sat. FatSaturated fat -13.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Ginger DV% diff.
Folate 525µg 11µg 129%
Copper 0.893mg 0.226mg 74%
Vitamin B1 0.713mg 0.025mg 57%
Iron 5.07mg 0.6mg 56%
Fiber 15.5g 2g 54%
Phosphorus 411mg 34mg 54%
Selenium 27.9µg 0.7µg 49%
Manganese 1.148mg 0.229mg 40%
Protein 21.42g 1.82g 39%
Magnesium 176mg 43mg 32%
Potassium 1393mg 415mg 29%
Vitamin B6 0.474mg 0.16mg 24%
Zinc 2.28mg 0.34mg 18%
Carbs 62.55g 17.77g 15%
Vitamin B2 0.212mg 0.034mg 14%
Starch 34.17g 14%
Calories 347kcal 80kcal 13%
Vitamin B5 0.785mg 0.203mg 12%
Calcium 113mg 16mg 10%
Choline 66.2mg 28.8mg 7%
Vitamin K 5.6µg 0.1µg 5%
Vitamin B3 1.174mg 0.75mg 3%
Polyunsaturated fat 0.407g 0.154g 2%
Vitamin C 6.3mg 5mg 1%
Fats 1.23g 0.75g 1%
Net carbs 47.05g 15.77g N/A
Sugar 2.11g 1.7g N/A
Sodium 12mg 13mg 0%
Vitamin E 0.21mg 0.26mg 0%
Saturated fat 0.235g 0.203g 0%
Monounsaturated fat 0.229g 0.154g 0%
Tryptophan 0.237mg 0.012mg 0%
Threonine 0.81mg 0.036mg 0%
Isoleucine 0.871mg 0.051mg 0%
Leucine 1.558mg 0.074mg 0%
Lysine 1.356mg 0.057mg 0%
Methionine 0.259mg 0.013mg 0%
Phenylalanine 1.095mg 0.045mg 0%
Valine 0.998mg 0.073mg 0%
Histidine 0.556mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Ginger
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
67%
Bean raw
9%
Ginger
Minerals Daily Need Coverage Score
131%
Bean raw
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 23)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.