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  6. Nutmeg vs. Bean raw

Nutmeg vs. Bean raw — In-Depth Nutrition Comparison

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What are the differences between Nutmeg and Bean raw?

  • Nutmeg is higher in Manganese, and Fiber, yet Bean raw is higher in Folate, Selenium, Potassium, Vitamin B1, Phosphorus, Iron, and Vitamin B6.
  • Nutmeg's daily need coverage for Saturated Fat is 129% more.
  • Nutmeg has 3 times more Manganese than Bean raw. While Nutmeg has 2.9mg of Manganese, Bean raw has only 1.148mg.
  • The amount of Saturated Fat in Bean raw is lower.

We used Spices, nutmeg, ground and Beans, pinto, mature seeds, raw types in this article.

Infographic

Nutmeg vs Bean raw 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.
Nutmeg
Nutmeg
4
:
6
Bean raw
Bean raw
Contains more Calcium +62.8%
Contains more Copper +15%
Contains more Manganese +152.6%
Contains more Iron +66.8%
Contains more Phosphorus +93%
Contains more Potassium +298%
Contains less Sodium -25%
Contains more Selenium +1643.8%
Equal in Magnesium - 176
Equal in Zinc - 2.28
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +62.8%
Contains more Copper +15%
Contains more Manganese +152.6%
Contains more Iron +66.8%
Contains more Phosphorus +93%
Contains more Potassium +298%
Contains less Sodium -25%
Contains more Selenium +1643.8%
Equal in Magnesium - 176
Equal in Zinc - 2.28

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.
Nutmeg
Nutmeg
2
:
8
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.6%
Contains more Vitamin E +∞%
Contains more Vitamin C +110%
Contains more Vitamin B1 +106.1%
Contains more Vitamin B2 +271.9%
Contains more Vitamin B6 +196.3%
Contains more Folate +590.8%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.174
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.6%
Contains more Vitamin E +∞%
Contains more Vitamin C +110%
Contains more Vitamin B1 +106.1%
Contains more Vitamin B2 +271.9%
Contains more Vitamin B6 +196.3%
Contains more Folate +590.8%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.174

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
4
Bean raw
Bean raw
Contains more Fats +2852%
Contains more Protein +266.8%
Contains more Carbs +26.9%
Contains more Water +81.9%
Contains more Other +48.9%
Nutmeg
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
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +2852%
Contains more Protein +266.8%
Contains more Carbs +26.9%
Contains more Water +81.9%
Contains more Other +48.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
2
Bean raw
Bean raw
Contains more Monounsaturated Fat +1306.1%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +16.3%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1306.1%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +16.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Bean raw
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Bean raw Opinion
Net carbs 28.49g 47.05g Bean raw
Protein 5.84g 21.42g Bean raw
Fats 36.31g 1.23g Nutmeg
Carbs 49.29g 62.55g Bean raw
Calories 525kcal 347kcal Nutmeg
Starch 34.17g Bean raw
Sugar 2.99g 2.11g Bean raw
Fiber 20.8g 15.5g Nutmeg
Calcium 184mg 113mg Nutmeg
Iron 3.04mg 5.07mg Bean raw
Magnesium 183mg 176mg Nutmeg
Phosphorus 213mg 411mg Bean raw
Potassium 350mg 1393mg Bean raw
Sodium 16mg 12mg Bean raw
Zinc 2.15mg 2.28mg Bean raw
Copper 1.027mg 0.893mg Nutmeg
Manganese 2.9mg 1.148mg Nutmeg
Selenium 1.6µg 27.9µg Bean raw
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin E 0mg 0.21mg Bean raw
Vitamin C 3mg 6.3mg Bean raw
Vitamin B1 0.346mg 0.713mg Bean raw
Vitamin B2 0.057mg 0.212mg Bean raw
Vitamin B3 1.299mg 1.174mg Nutmeg
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.16mg 0.474mg Bean raw
Folate 76µg 525µg Bean raw
Vitamin K 0µg 5.6µg Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 25.94g 0.235g Bean raw
Monounsaturated Fat 3.22g 0.229g Nutmeg
Polyunsaturated fat 0.35g 0.407g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Nutmeg
70%
Bean raw
Minerals Daily Need Coverage Score
121%
Nutmeg
131%
Bean raw

Comparison summary

Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 25.705g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $4.5)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.