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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.
  • The glycemic index of nutmeg 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.
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%
Nutmeg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more PotassiumPotassium +298%
Contains more IronIron +66.8%
Contains more PhosphorusPhosphorus +93%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +1643.8%
Contains more CalciumCalcium +62.8%
Contains more CopperCopper +15%
Contains more ManganeseManganese +152.6%
~equal in Magnesium ~183mg
~equal in Zinc ~2.15mg

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%
Nutmeg
2
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B2Vitamin B2 +271.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +196.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +590.8%
Contains more CholineCholine +652.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +10.6%
~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
Nutmeg
1
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 ProteinProtein +266.8%
Contains more CarbsCarbs +26.9%
Contains more WaterWater +81.9%
Contains more OtherOther +48.9%
Contains more FatsFats +2852%

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
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +16.3%
Contains more Mono. FatMonounsaturated 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 DV% diff.
Saturated fat 0.235g 25.94g 117%
Folate 525µg 76µg 112%
Manganese 1.148mg 2.9mg 76%
Fats 1.23g 36.31g 54%
Selenium 27.9µg 1.6µg 48%
Vitamin B1 0.713mg 0.346mg 31%
Potassium 1393mg 350mg 31%
Protein 21.42g 5.84g 31%
Phosphorus 411mg 213mg 28%
Iron 5.07mg 3.04mg 25%
Vitamin B6 0.474mg 0.16mg 24%
Fiber 15.5g 20.8g 21%
Vitamin B5 0.785mg 16%
Copper 0.893mg 1.027mg 15%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.057mg 12%
Choline 66.2mg 8.8mg 10%
Calories 347kcal 525kcal 9%
Calcium 113mg 184mg 7%
Monounsaturated fat 0.229g 3.22g 7%
Vitamin K 5.6µg 0µg 5%
Vitamin C 6.3mg 3mg 4%
Carbs 62.55g 49.29g 4%
Magnesium 176mg 183mg 2%
Vitamin A 0µg 5µg 1%
Vitamin E 0.21mg 0mg 1%
Vitamin B3 1.174mg 1.299mg 1%
Zinc 2.28mg 2.15mg 1%
Net carbs 47.05g 28.49g N/A
Sugar 2.11g 2.99g N/A
Sodium 12mg 16mg 0%
Polyunsaturated fat 0.407g 0.35g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Nutmeg
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
18%
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.