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  6. Nutmeg vs. Cranberry bean raw

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

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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 for 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.
  • Nutmeg has a lower glycemic index than cranberry bean raw.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +17.3%
Contains more CalciumCalcium +44.9%
Contains more CopperCopper +29.3%
Contains more ManganeseManganese +215.2%
Contains more PotassiumPotassium +280.6%
Contains more IronIron +64.5%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +74.6%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B2Vitamin B2 +273.7%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B6Vitamin B6 +93.1%
Contains more FolateFolate +694.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Nutmeg Cranberry bean raw DV% diff.
Folate 76µg 604µg 132%
Saturated fat 25.94g 0.316g 116%
Manganese 2.9mg 0.92mg 86%
Fats 36.31g 1.23g 54%
Protein 5.84g 23.03g 34%
Vitamin B1 0.346mg 0.747mg 33%
Potassium 350mg 1332mg 29%
Copper 1.027mg 0.794mg 26%
Iron 3.04mg 5mg 25%
Phosphorus 213mg 372mg 23%
Selenium 1.6µg 12.7µg 20%
Fiber 20.8g 24.7g 16%
Vitamin B5 0.748mg 15%
Zinc 2.15mg 3.63mg 13%
Vitamin B2 0.057mg 0.213mg 12%
Vitamin B6 0.16mg 0.309mg 11%
Calories 525kcal 335kcal 10%
Monounsaturated fat 3.22g 0.106g 8%
Calcium 184mg 127mg 6%
Magnesium 183mg 156mg 6%
Carbs 49.29g 60.05g 4%
Vitamin C 3mg 0mg 3%
Choline 8.8mg 2%
Polyunsaturated fat 0.35g 0.527g 1%
Vitamin A 5µg 0µg 1%
Vitamin B3 1.299mg 1.455mg 1%
Net carbs 28.49g 35.35g N/A
Sugar 2.99g N/A
Sodium 16mg 6mg 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
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
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 FatsFats +2852%
Contains more ProteinProtein +294.3%
Contains more CarbsCarbs +21.8%
Contains more WaterWater +98.9%
Contains more OtherOther +41.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2937.7%
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +50.6%

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.