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.
- The glycemic index of nutmeg is lower.
We used Spices, nutmeg, ground and Beans, pinto, mature seeds, raw types in this article.
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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 CalciumCalcium | +62.8% |
| Contains more CopperCopper | +15% |
| Contains more ManganeseManganese | +152.6% |
| Contains more PotassiumPotassium | +298% |
| Contains more IronIron | +66.8% |
| Contains more PhosphorusPhosphorus | +93% |
| Contains less SodiumSodium | -25% |
| Contains more SeleniumSelenium | +1643.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin CVitamin C | +110% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +106.1% |
| Contains more Vitamin B2Vitamin B2 | +271.9% |
| Contains more Vitamin B6Vitamin B6 | +196.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +590.8% |
| Contains more CholineCholine | +652.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.235g | 117% |
| Folate | 76µg | 525µg | 112% |
| Manganese | 2.9mg | 1.148mg | 76% |
| Fats | 36.31g | 1.23g | 54% |
| Selenium | 1.6µg | 27.9µg | 48% |
| Vitamin B1 | 0.346mg | 0.713mg | 31% |
| Potassium | 350mg | 1393mg | 31% |
| Protein | 5.84g | 21.42g | 31% |
| Phosphorus | 213mg | 411mg | 28% |
| Iron | 3.04mg | 5.07mg | 25% |
| Vitamin B6 | 0.16mg | 0.474mg | 24% |
| Fiber | 20.8g | 15.5g | 21% |
| Vitamin B5 | 0.785mg | 16% | |
| Copper | 1.027mg | 0.893mg | 15% |
| Starch | 34.17g | 14% | |
| Vitamin B2 | 0.057mg | 0.212mg | 12% |
| Choline | 8.8mg | 66.2mg | 10% |
| Calories | 525kcal | 347kcal | 9% |
| Calcium | 184mg | 113mg | 7% |
| Monounsaturated fat | 3.22g | 0.229g | 7% |
| Vitamin K | 0µg | 5.6µg | 5% |
| Vitamin C | 3mg | 6.3mg | 4% |
| Carbs | 49.29g | 62.55g | 4% |
| Magnesium | 183mg | 176mg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0mg | 0.21mg | 1% |
| Vitamin B3 | 1.299mg | 1.174mg | 1% |
| Zinc | 2.15mg | 2.28mg | 1% |
| Net carbs | 28.49g | 47.05g | N/A |
| Sugar | 2.99g | 2.11g | N/A |
| Sodium | 16mg | 12mg | 0% |
| Polyunsaturated fat | 0.35g | 0.407g | 0% |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2852% |
| Contains more ProteinProtein | +266.8% |
| Contains more CarbsCarbs | +26.9% |
| Contains more WaterWater | +81.9% |
| Contains more OtherOther | +48.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1306.1% |
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Poly. FatPolyunsaturated fat | +16.3% |