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  6. Bean raw vs. Nutmeg

Bean raw vs. Nutmeg — In-Depth Nutrition Comparison

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What are the differences between Bean raw and Nutmeg?

  • Bean raw is higher in Folate, Selenium, Potassium, Vitamin B1, Phosphorus, Iron, and Vitamin B6, yet Nutmeg is higher in Manganese, and Fiber.
  • Nutmeg's daily need coverage for Saturated Fat is 129% more.
  • Bean raw has 17 times more Selenium than Nutmeg. While Bean raw has 27.9µg of Selenium, Nutmeg has only 1.6µg.
  • The amount of Saturated Fat in Bean raw is lower.

We used Beans, pinto, mature seeds, raw and Spices, nutmeg, ground types in this article.

Infographic

Bean raw vs Nutmeg 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.
Bean raw
Bean raw
6
:
4
Nutmeg
Nutmeg
Contains more Iron +66.8%
Contains more Phosphorus +93%
Contains more Potassium +298%
Contains less Sodium -25%
Contains more Selenium +1643.8%
Contains more Calcium +62.8%
Contains more Copper +15%
Contains more Manganese +152.6%
Equal in Magnesium - 183
Equal in Zinc - 2.15
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Iron +66.8%
Contains more Phosphorus +93%
Contains more Potassium +298%
Contains less Sodium -25%
Contains more Selenium +1643.8%
Contains more Calcium +62.8%
Contains more Copper +15%
Contains more Manganese +152.6%
Equal in Magnesium - 183
Equal in Zinc - 2.15

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.
Bean raw
Bean raw
8
:
2
Nutmeg
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin C +110%
Contains more Vitamin B1 +106.1%
Contains more Vitamin B2 +271.9%
Contains more Vitamin B6 +196.3%
Contains more Folate +590.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.6%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +110%
Contains more Vitamin B1 +106.1%
Contains more Vitamin B2 +271.9%
Contains more Vitamin B6 +196.3%
Contains more Folate +590.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Nutmeg
Nutmeg
Contains more Protein +266.8%
Contains more Carbs +26.9%
Contains more Water +81.9%
Contains more Other +48.9%
Contains more Fats +2852%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more Protein +266.8%
Contains more Carbs +26.9%
Contains more Water +81.9%
Contains more Other +48.9%
Contains more Fats +2852%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Nutmeg
Nutmeg
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +16.3%
Contains more Monounsaturated Fat +1306.1%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +16.3%
Contains more Monounsaturated Fat +1306.1%

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 Nutmeg
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean raw Nutmeg Opinion
Net carbs 47.05g 28.49g Bean raw
Protein 21.42g 5.84g Bean raw
Fats 1.23g 36.31g Nutmeg
Carbs 62.55g 49.29g Bean raw
Calories 347kcal 525kcal Nutmeg
Starch 34.17g Bean raw
Sugar 2.11g 2.99g Bean raw
Fiber 15.5g 20.8g Nutmeg
Calcium 113mg 184mg Nutmeg
Iron 5.07mg 3.04mg Bean raw
Magnesium 176mg 183mg Nutmeg
Phosphorus 411mg 213mg Bean raw
Potassium 1393mg 350mg Bean raw
Sodium 12mg 16mg Bean raw
Zinc 2.28mg 2.15mg Bean raw
Copper 0.893mg 1.027mg Nutmeg
Manganese 1.148mg 2.9mg Nutmeg
Selenium 27.9µg 1.6µg Bean raw
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Vitamin E 0.21mg 0mg Bean raw
Vitamin C 6.3mg 3mg Bean raw
Vitamin B1 0.713mg 0.346mg Bean raw
Vitamin B2 0.212mg 0.057mg Bean raw
Vitamin B3 1.174mg 1.299mg Nutmeg
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.474mg 0.16mg Bean raw
Folate 525µg 76µg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 0.235g 25.94g Bean raw
Monounsaturated Fat 0.229g 3.22g Nutmeg
Polyunsaturated fat 0.407g 0.35g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
70%
Bean raw
20%
Nutmeg
Minerals Daily Need Coverage Score
131%
Bean raw
121%
Nutmeg

Comparison summary

Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 25.705g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $4.5)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.