Nutmeg vs. Beans — In-Depth Nutrition Comparison
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The main differences between nutmeg and beans
- Nutmeg is richer than beans in copper, fiber, magnesium, iron, vitamin B1, phosphorus, calcium, folate, and zinc.
- Daily need coverage for saturated fat for nutmeg is 129% higher.
- Nutmeg contains 10 times more iron than beans. Nutmeg contains 3.04mg of iron, while beans contain 0.29mg.
- Beans contain less saturated fat.
- Nutmeg has a lower glycemic index than beans.
Food types used in this article are Spices, nutmeg, ground 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.
| Contains more MagnesiumMagnesium | +471.9% |
| Contains more CalciumCalcium | +268% |
| Contains more PotassiumPotassium | +18.2% |
| Contains more IronIron | +948.3% |
| Contains more CopperCopper | +398.5% |
| Contains more ZincZinc | +53.6% |
| Contains more PhosphorusPhosphorus | +104.8% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -93.8% |
| Contains more SeleniumSelenium | +181.3% |
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 | +130.7% |
| Contains more Vitamin B3Vitamin B3 | +202.1% |
| Contains more Vitamin B6Vitamin B6 | +23.1% |
| Contains more FolateFolate | +216.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.9mg | 126% | |
| Saturated fat | 25.94g | 0.103g | 117% |
| Copper | 1.027mg | 0.206mg | 91% |
| Fiber | 20.8g | 5.5g | 61% |
| Fats | 36.31g | 0.4g | 55% |
| Magnesium | 183mg | 32mg | 36% |
| Iron | 3.04mg | 0.29mg | 34% |
| Calories | 525kcal | 105kcal | 21% |
| Vitamin B1 | 0.346mg | 0.15mg | 16% |
| Phosphorus | 213mg | 104mg | 16% |
| Calcium | 184mg | 50mg | 13% |
| Folate | 76µg | 24µg | 13% |
| Carbs | 49.29g | 20.49g | 10% |
| Monounsaturated fat | 3.22g | 0.035g | 8% |
| Zinc | 2.15mg | 1.4mg | 7% |
| Vitamin B3 | 1.299mg | 0.43mg | 5% |
| Selenium | 1.6µg | 4.5µg | 5% |
| Choline | 8.8mg | 30.8mg | 4% |
| Potassium | 350mg | 296mg | 2% |
| Protein | 5.84g | 4.8g | 2% |
| Vitamin B6 | 0.16mg | 0.13mg | 2% |
| Vitamin K | 0µg | 0.8µg | 1% |
| Sodium | 16mg | 1mg | 1% |
| Polyunsaturated fat | 0.35g | 0.172g | 1% |
| Vitamin E | 0mg | 0.15mg | 1% |
| Vitamin C | 3mg | 3.1mg | 0% |
| Net carbs | 28.49g | 14.99g | N/A |
| Sugar | 2.99g | 7.78g | N/A |
| Vitamin A | 5µg | 5µg | 0% |
| Vitamin B2 | 0.057mg | 0.06mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.7% |
| Contains more FatsFats | +8977.5% |
| Contains more CarbsCarbs | +140.6% |
| Contains more OtherOther | +36.3% |
| Contains more WaterWater | +1065.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9100% |
| Contains more Poly. FatPolyunsaturated fat | +103.5% |
| Contains less Sat. FatSaturated fat | -99.6% |
