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Bean raw vs. Saffron — In-Depth Nutrition Comparison

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How are bean raw and saffron different?

  • Bean raw is higher in folate, copper, vitamin B1, fiber, selenium, and phosphorus; however, saffron is richer in manganese, vitamin C, iron, and vitamin B6.
  • Daily need coverage for manganese for saffron is 1185% higher.
  • Bean raw contains 6 times more vitamin B1 than saffron. While bean raw contains 0.713mg of vitamin B1, saffron contains only 0.115mg.
  • Bean raw has a lower glycemic index (33) than saffron (70).

Beans, pinto, mature seeds, raw and Spices, saffron are the varieties used in this article.

Infographic

Bean raw vs Saffron 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more CopperCopper +172.3%
Contains more ZincZinc +109.2%
Contains more PhosphorusPhosphorus +63.1%
Contains less SodiumSodium -91.9%
Contains more SeleniumSelenium +398.2%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +23.8%
Contains more IronIron +118.9%
Contains more ManganeseManganese +2374.6%
~equal in Calcium ~111mg

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%
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +520%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +464.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1182.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B6Vitamin B6 +113.1%
~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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +87.4%
Contains more FatsFats +375.6%
Contains more OtherOther +57.1%
~equal in Carbs ~65.37g
~equal in Water ~11.9g

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +87.3%
Contains more Poly. FatPolyunsaturated fat +407.9%

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 Saffron
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Saffron DV% diff.
Manganese 1.148mg 28.408mg 1185%
Folate 525µg 93µg 108%
Vitamin C 6.3mg 80.8mg 83%
Iron 5.07mg 11.1mg 75%
Copper 0.893mg 0.328mg 63%
Vitamin B1 0.713mg 0.115mg 50%
Fiber 15.5g 3.9g 46%
Vitamin B6 0.474mg 1.01mg 41%
Selenium 27.9µg 5.6µg 41%
Phosphorus 411mg 252mg 23%
Magnesium 176mg 264mg 21%
Protein 21.42g 11.43g 20%
Vitamin B5 0.785mg 16%
Starch 34.17g 14%
Choline 66.2mg 12%
Polyunsaturated fat 0.407g 2.067g 11%
Zinc 2.28mg 1.09mg 11%
Potassium 1393mg 1724mg 10%
Fats 1.23g 5.85g 7%
Saturated fat 0.235g 1.586g 6%
Sodium 12mg 148mg 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.212mg 0.267mg 4%
Vitamin A 0µg 27µg 3%
Calories 347kcal 310kcal 2%
Vitamin B3 1.174mg 1.46mg 2%
Vitamin E 0.21mg 1%
Carbs 62.55g 65.37g 1%
Monounsaturated fat 0.229g 0.429g 1%
Net carbs 47.05g 61.47g N/A
Calcium 113mg 111mg 0%
Sugar 2.11g N/A
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%
Omega-3 - DPA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Saffron
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
54%
Saffron
Minerals Daily Need Coverage Score
131%
Bean raw
479%
Saffron

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 136mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 1.351g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.7)
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.
Which food is richer in vitamins?
?
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.