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  6. Navy bean raw vs. Nutmeg

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

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Differences between navy bean raw and nutmeg

  • Navy bean raw has more vitamin C, folate, and vitamin B2, while nutmeg has more manganese, copper, magnesium, calcium, phosphorus, and iron.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Nutmeg contains 6 times less vitamin C than navy bean raw. Navy bean raw contains 18.8mg of vitamin C, while nutmeg contains 3mg.
  • The amount of saturated fat in navy bean raw is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Spices, nutmeg, ground.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Nutmeg
Nutmeg
9
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 less SodiumSodium -18.8%
Contains more MagnesiumMagnesium +81.2%
Contains more CalciumCalcium +1126.7%
Contains more PotassiumPotassium +14%
Contains more IronIron +57.5%
Contains more CopperCopper +188.5%
Contains more ZincZinc +141.6%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +610.8%
Contains more SeleniumSelenium +166.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Nutmeg
Nutmeg
2
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 CVitamin C +526.7%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +277.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +73.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.299mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Nutmeg DV% diff.
Saturated fat 0.085g 25.94g 118%
Manganese 0.408mg 2.9mg 108%
Fiber 20.8g 83%
Copper 0.356mg 1.027mg 75%
Fats 0.7g 36.31g 55%
Calories 67kcal 525kcal 23%
Magnesium 101mg 183mg 20%
Vitamin C 18.8mg 3mg 18%
Calcium 15mg 184mg 17%
Vitamin B5 0.825mg 17%
Phosphorus 100mg 213mg 16%
Iron 1.93mg 3.04mg 14%
Folate 132µg 76µg 14%
Carbs 13.05g 49.29g 12%
Vitamin B2 0.215mg 0.057mg 12%
Zinc 0.89mg 2.15mg 11%
Monounsaturated fat 0.052g 3.22g 8%
Vitamin B1 0.39mg 0.346mg 4%
Selenium 0.6µg 1.6µg 2%
Vitamin B6 0.191mg 0.16mg 2%
Choline 8.8mg 2%
Protein 6.15g 5.84g 1%
Vitamin A 0µg 5µg 1%
Potassium 307mg 350mg 1%
Net carbs 13.05g 28.49g N/A
Sugar 2.99g N/A
Sodium 13mg 16mg 0%
Vitamin B3 1.22mg 1.299mg 0%
Polyunsaturated fat 0.407g 0.35g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Nutmeg
Nutmeg
3
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 WaterWater +1170.5%
Contains more FatsFats +5087.1%
Contains more CarbsCarbs +277.7%
Contains more OtherOther +145.3%
~equal in Protein ~5.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Nutmeg
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 -99.7%
Contains more Poly. FatPolyunsaturated fat +16.3%
Contains more Mono. FatMonounsaturated fat +6092.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.