Cranberry bean raw vs. Nutmeg — In-Depth Nutrition Comparison
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The main differences between cranberry bean raw and nutmeg
- Cranberry bean raw is richer in folate, vitamin B1, potassium, iron, phosphorus, selenium, and fiber, yet nutmeg is richer in manganese and copper.
- Daily need coverage for folate for cranberry bean raw is 132% higher.
- Cranberry bean raw contains 8 times more selenium than nutmeg. Cranberry bean raw contains 12.7µg of selenium, while nutmeg contains 1.6µg.
- Cranberry bean raw contains less saturated fat.
- Nutmeg has a lower glycemic index than cranberry bean raw.
Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Spices, nutmeg, ground.
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 PotassiumPotassium | +280.6% |
| Contains more IronIron | +64.5% |
| Contains more ZincZinc | +68.8% |
| Contains more PhosphorusPhosphorus | +74.6% |
| Contains less SodiumSodium | -62.5% |
| Contains more SeleniumSelenium | +693.8% |
| Contains more MagnesiumMagnesium | +17.3% |
| Contains more CalciumCalcium | +44.9% |
| Contains more CopperCopper | +29.3% |
| Contains more ManganeseManganese | +215.2% |
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 B1Vitamin B1 | +115.9% |
| Contains more Vitamin B2Vitamin B2 | +273.7% |
| Contains more Vitamin B3Vitamin B3 | +12% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +93.1% |
| Contains more FolateFolate | +694.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
| Contains more ProteinProtein | +294.3% |
| Contains more CarbsCarbs | +21.8% |
| Contains more WaterWater | +98.9% |
| Contains more OtherOther | +41.6% |
| Contains more FatsFats | +2852% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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 | -98.8% |
| Contains more Poly. FatPolyunsaturated fat | +50.6% |
| Contains more Mono. FatMonounsaturated fat | +2937.7% |
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 604µg | 76µg | 132% |
| Saturated fat | 0.316g | 25.94g | 116% |
| Manganese | 0.92mg | 2.9mg | 86% |
| Fats | 1.23g | 36.31g | 54% |
| Protein | 23.03g | 5.84g | 34% |
| Vitamin B1 | 0.747mg | 0.346mg | 33% |
| Potassium | 1332mg | 350mg | 29% |
| Copper | 0.794mg | 1.027mg | 26% |
| Iron | 5mg | 3.04mg | 25% |
| Phosphorus | 372mg | 213mg | 23% |
| Selenium | 12.7µg | 1.6µg | 20% |
| Fiber | 24.7g | 20.8g | 16% |
| Vitamin B5 | 0.748mg | 15% | |
| Zinc | 3.63mg | 2.15mg | 13% |
| Vitamin B2 | 0.213mg | 0.057mg | 12% |
| Vitamin B6 | 0.309mg | 0.16mg | 11% |
| Calories | 335kcal | 525kcal | 10% |
| Monounsaturated fat | 0.106g | 3.22g | 8% |
| Calcium | 127mg | 184mg | 6% |
| Magnesium | 156mg | 183mg | 6% |
| Carbs | 60.05g | 49.29g | 4% |
| Vitamin C | 0mg | 3mg | 3% |
| Choline | 8.8mg | 2% | |
| Polyunsaturated fat | 0.527g | 0.35g | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin B3 | 1.455mg | 1.299mg | 1% |
| Net carbs | 35.35g | 28.49g | N/A |
| Sugar | 2.99g | N/A | |
| Sodium | 6mg | 16mg | 0% |
| Tryptophan | 0.273mg | 0% | |
| Threonine | 0.969mg | 0% | |
| Isoleucine | 1.017mg | 0% | |
| Leucine | 1.838mg | 0% | |
| Lysine | 1.58mg | 0% | |
| Methionine | 0.346mg | 0% | |
| Phenylalanine | 1.245mg | 0% | |
| Valine | 1.205mg | 0% | |
| Histidine | 0.641mg | 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
64%
18%
Minerals Daily Need Coverage Score
117%
121%
Comparison summary
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 25.624g)
Which food is cheaper?
Cranberry bean raw is cheaper (difference - $3.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.