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 | +∞% |
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% |
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% |