Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cranberry bean raw vs. Nutmeg — In-Depth Nutrition Comparison

Compare

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

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Nutmeg
4
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 +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.
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% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Nutmeg
3
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 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 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -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.
Cranberry 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Nutmeg 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?

ok
ok
is better in case of low diet
Cranberry 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
64%
Cranberry bean raw
18%
Nutmeg
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
121%
Nutmeg

Comparison summary

Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 25.624g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $3.6)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.