Cumin vs. Beans — In-Depth Nutrition Comparison

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Summary of differences between cumin and beans

Beans have less iron, calcium, magnesium, copper, phosphorus, potassium, vitamin B1, zinc, vitamin B3, and vitamin B6 than cumin.
Cumin covers your daily need for iron, 826% more than beans.
Cumin has 19 times more calcium than beans. While cumin has 931mg of calcium, beans have only 50mg.
The glycemic index of beans is higher.

These are the specific foods used in this comparison Spices, cumin seed and Beans, baked, canned, no salt added.

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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.

Cumin

Beans

Contains more MagnesiumMagnesium	+1043.8%
Contains more CalciumCalcium	+1762%
Contains more PotassiumPotassium	+504.1%
Contains more IronIron	+22782.8%
Contains more CopperCopper	+320.9%
Contains more ZincZinc	+242.9%
Contains more PhosphorusPhosphorus	+379.8%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+15.6%

Contains less SodiumSodium

-99.4%

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.

Cumin

Beans

Contains more Vitamin CVitamin C	+148.4%
Contains more Vitamin AVitamin A	+1180%
Contains more Vitamin EVitamin E	+2120%
Contains more Vitamin B1Vitamin B1	+318.7%
Contains more Vitamin B2Vitamin B2	+445%
Contains more Vitamin B3Vitamin B3	+964.9%
Contains more Vitamin B6Vitamin B6	+234.6%
Contains more Vitamin KVitamin K	+575%

Contains more FolateFolate

+140%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	66.36mg	0.29mg	826%
Manganese	3.333mg		145%
Calcium	931mg	50mg	88%
Magnesium	366mg	32mg	80%
Copper	0.867mg	0.206mg	73%
Phosphorus	499mg	104mg	56%
Potassium	1788mg	296mg	44%
Vitamin B1	0.628mg	0.15mg	40%
Monounsaturated fat	14.04g	0.035g	35%
Fats	22.27g	0.4g	34%
Zinc	4.8mg	1.4mg	31%
Protein	17.81g	4.8g	26%
Vitamin B3	4.579mg	0.43mg	26%
Vitamin B6	0.435mg	0.13mg	23%
Vitamin E	3.33mg	0.15mg	21%
Vitamin B2	0.327mg	0.06mg	21%
Polyunsaturated fat	3.279g	0.172g	21%
Fiber	10.5g	5.5g	20%
Calories	375kcal	105kcal	14%
Carbs	44.24g	20.49g	8%
Sodium	168mg	1mg	7%
Vitamin A	64µg	5µg	7%
Saturated fat	1.535g	0.103g	7%
Vitamin C	7.7mg	3.1mg	5%
Vitamin K	5.4µg	0.8µg	4%
Folate	10µg	24µg	4%
Selenium	5.2µg	4.5µg	1%
Choline	24.7mg	30.8mg	1%
Protein per 100 calories	4.7g	4.6g	N/A
Calories per 10 g protein	211kcal	219kcal	N/A
Weight per 100 calories	27g	95g	N/A
Unsaturated / Saturated Fat ratio	11	2	N/A
Net carbs	33.74g	14.99g	N/A
Sugar	2.25g	7.78g	N/A