Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Nutmeg
  5. Compare
  6. Nutmeg vs. Cranberry bean raw

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

Compare

The main differences between Nutmeg and Cranberry bean raw

  • Nutmeg is richer in Manganese, and Copper, yet Cranberry bean raw is richer in Folate, Vitamin B1, Potassium, Iron, Phosphorus, Selenium, and Fiber.
  • Daily need coverage for Folate from Cranberry bean raw is 132% higher.
  • Nutmeg contains 82 times more Saturated Fat than Cranberry bean raw. Nutmeg contains 25.94g of Saturated Fat, while Cranberry bean raw contains 0.316g.

Food types used in this article are Spices, nutmeg, ground and Beans, cranberry (roman), mature seeds, raw.

Infographic

Nutmeg vs Cranberry 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
Cranberry bean raw
Cranberry bean raw
Contains more Calcium +44.9%
Contains more Magnesium +17.3%
Contains more Copper +29.3%
Contains more Manganese +215.2%
Contains more Iron +64.5%
Contains more Phosphorus +74.6%
Contains more Potassium +280.6%
Contains less Sodium -62.5%
Contains more Zinc +68.8%
Contains more Selenium +693.8%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +44.9%
Contains more Magnesium +17.3%
Contains more Copper +29.3%
Contains more Manganese +215.2%
Contains more Iron +64.5%
Contains more Phosphorus +74.6%
Contains more Potassium +280.6%
Contains less Sodium -62.5%
Contains more Zinc +68.8%
Contains more Selenium +693.8%

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.
Nutmeg
Nutmeg
4
:
6
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +5000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +273.7%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +93.1%
Contains more Folate +694.7%
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%
Cranberry 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 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +5000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +273.7%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +93.1%
Contains more Folate +694.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Fats +2852%
Contains more Protein +294.3%
Contains more Carbs +21.8%
Contains more Water +98.9%
Contains more Other +41.6%
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
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +2852%
Contains more Protein +294.3%
Contains more Carbs +21.8%
Contains more Water +98.9%
Contains more Other +41.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
2
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +2937.7%
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +50.6%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +2937.7%
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +50.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Cranberry bean raw Opinion
Net carbs 28.49g 35.35g Cranberry bean raw
Protein 5.84g 23.03g Cranberry bean raw
Fats 36.31g 1.23g Nutmeg
Carbs 49.29g 60.05g Cranberry bean raw
Calories 525kcal 335kcal Nutmeg
Sugar 2.99g Cranberry bean raw
Fiber 20.8g 24.7g Cranberry bean raw
Calcium 184mg 127mg Nutmeg
Iron 3.04mg 5mg Cranberry bean raw
Magnesium 183mg 156mg Nutmeg
Phosphorus 213mg 372mg Cranberry bean raw
Potassium 350mg 1332mg Cranberry bean raw
Sodium 16mg 6mg Cranberry bean raw
Zinc 2.15mg 3.63mg Cranberry bean raw
Copper 1.027mg 0.794mg Nutmeg
Manganese 2.9mg 0.92mg Nutmeg
Selenium 1.6µg 12.7µg Cranberry bean raw
Vitamin A 102IU 2IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.747mg Cranberry bean raw
Vitamin B2 0.057mg 0.213mg Cranberry bean raw
Vitamin B3 1.299mg 1.455mg Cranberry bean raw
Vitamin B5 0.748mg Cranberry bean raw
Vitamin B6 0.16mg 0.309mg Cranberry bean raw
Folate 76µg 604µg Cranberry bean raw
Tryptophan 0.273mg Cranberry bean raw
Threonine 0.969mg Cranberry bean raw
Isoleucine 1.017mg Cranberry bean raw
Leucine 1.838mg Cranberry bean raw
Lysine 1.58mg Cranberry bean raw
Methionine 0.346mg Cranberry bean raw
Phenylalanine 1.245mg Cranberry bean raw
Valine 1.205mg Cranberry bean raw
Histidine 0.641mg Cranberry bean raw
Saturated Fat 25.94g 0.316g Cranberry bean raw
Monounsaturated Fat 3.22g 0.106g Nutmeg
Polyunsaturated fat 0.35g 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cranberry 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
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
121%
Nutmeg
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 25.624g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $3.6)
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.
Which food is richer in vitamins?
?
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.