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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

Bean raw vs Spread 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%
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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.
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%
Spread
5
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +∞%
~equal in Choline ~62.3mg

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
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
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.
Bean raw Spread
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Spread 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?

ok
ok
is better in case of low diet
Bean raw Spread
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
30%
Spread
Minerals Daily Need Coverage Score
131%
Bean raw
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 33)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1001mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 5.742g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.