Bean raw vs. Spread — In-Depth Nutrition Comparison
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A recap on differences between bean raw and spread
- Bean raw has more folate, copper, fiber, iron, phosphorus, manganese, vitamin B1, and magnesium; however, spread is higher in vitamin B12.
- Bean raw covers your daily folate needs 131% more than spread.
- Spread contains 78 times less fiber than bean raw. Bean raw contains 15.5g of fiber, while spread contains 0.2g.
- Bean raw has less sodium.
- The glycemic index of bean raw is higher.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Sandwich spread, pork, beef.
Infographic
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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.
| Contains more MagnesiumMagnesium | +2100% |
| Contains more CalciumCalcium | +841.7% |
| Contains more PotassiumPotassium | +1166.4% |
| Contains more IronIron | +541.8% |
| Contains more CopperCopper | +586.9% |
| Contains more ZincZinc | +123.5% |
| Contains more PhosphorusPhosphorus | +596.6% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +4315.4% |
| Contains more SeleniumSelenium | +187.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +314.5% |
| Contains more Vitamin B2Vitamin B2 | +58.2% |
| Contains more Vitamin B5Vitamin B5 | +82.6% |
| Contains more Vitamin B6Vitamin B6 | +295% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more FolateFolate | +26150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +728.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +47.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +179.6% |
| Contains more CarbsCarbs | +423.9% |
| Contains more OtherOther | +24.8% |
| Contains more FatsFats | +1309.8% |
| Contains more WaterWater | +432% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +3211.8% |
| Contains more Poly. FatPolyunsaturated fat | +530.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 2µg | 131% |
| Copper | 0.893mg | 0.13mg | 85% |
| Fiber | 15.5g | 0.2g | 61% |
| Iron | 5.07mg | 0.79mg | 54% |
| Phosphorus | 411mg | 59mg | 50% |
| Manganese | 1.148mg | 0.026mg | 49% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Vitamin B1 | 0.713mg | 0.172mg | 45% |
| Sodium | 12mg | 1013mg | 44% |
| Magnesium | 176mg | 8mg | 40% |
| Potassium | 1393mg | 110mg | 38% |
| Selenium | 27.9µg | 9.7µg | 33% |
| Protein | 21.42g | 7.66g | 28% |
| Vitamin B6 | 0.474mg | 0.12mg | 27% |
| Saturated fat | 0.235g | 5.977g | 26% |
| Fats | 1.23g | 17.34g | 25% |
| Monounsaturated fat | 0.229g | 7.584g | 18% |
| Carbs | 62.55g | 11.94g | 17% |
| Starch | 34.17g | 14% | |
| Polyunsaturated fat | 0.407g | 2.565g | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Zinc | 2.28mg | 1.02mg | 11% |
| Vitamin E | 0.21mg | 1.74mg | 10% |
| Calcium | 113mg | 12mg | 10% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 0.43mg | 7% |
| Calories | 347kcal | 235kcal | 6% |
| Vitamin B2 | 0.212mg | 0.134mg | 6% |
| Vitamin B3 | 1.174mg | 1.73mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin K | 5.6µg | 1.6µg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Choline | 66.2mg | 62.3mg | 1% |
| Net carbs | 47.05g | 11.74g | N/A |
| Sugar | 2.11g | 0g | N/A |
| Tryptophan | 0.237mg | 0.082mg | 0% |
| Threonine | 0.81mg | 0.334mg | 0% |
| Isoleucine | 0.871mg | 0.334mg | 0% |
| Leucine | 1.558mg | 0.6mg | 0% |
| Lysine | 1.356mg | 0.663mg | 0% |
| Methionine | 0.259mg | 0.196mg | 0% |
| Phenylalanine | 1.095mg | 0.301mg | 0% |
| Valine | 0.998mg | 0.356mg | 0% |
| Histidine | 0.556mg | 0.279mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
131%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 33)
Which food is cheaper?
Spread is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 1001mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 5.742g)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
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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.