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  6. Nutmeg vs. Navy bean raw

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

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Differences between nutmeg and navy bean raw

  • Nutmeg has more manganese, copper, magnesium, calcium, phosphorus, and iron, while navy bean raw has more vitamin C, folate, and vitamin B2.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Navy bean raw contains 12 times less calcium than nutmeg. Nutmeg contains 184mg of calcium, while navy bean raw contains 15mg.
  • The amount of saturated fat in navy bean raw is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of navy bean raw is 39.

The food types used in this comparison are Spices, nutmeg, ground and Beans, navy, mature seeds, sprouted, raw.

Infographic

Nutmeg vs Navy 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
9
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +81.2%
Contains more CalciumCalcium +1126.7%
Contains more PotassiumPotassium +14%
Contains more IronIron +57.5%
Contains more CopperCopper +188.5%
Contains more ZincZinc +141.6%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +610.8%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -18.8%

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
2
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +277.2%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +73.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Nutmeg Navy bean raw DV% diff.
Saturated fat 25.94g 0.085g 118%
Manganese 2.9mg 0.408mg 108%
Fiber 20.8g 83%
Copper 1.027mg 0.356mg 75%
Fats 36.31g 0.7g 55%
Calories 525kcal 67kcal 23%
Magnesium 183mg 101mg 20%
Vitamin C 3mg 18.8mg 18%
Calcium 184mg 15mg 17%
Vitamin B5 0.825mg 17%
Phosphorus 213mg 100mg 16%
Iron 3.04mg 1.93mg 14%
Folate 76µg 132µg 14%
Carbs 49.29g 13.05g 12%
Vitamin B2 0.057mg 0.215mg 12%
Zinc 2.15mg 0.89mg 11%
Monounsaturated fat 3.22g 0.052g 8%
Vitamin B1 0.346mg 0.39mg 4%
Selenium 1.6µg 0.6µg 2%
Vitamin B6 0.16mg 0.191mg 2%
Choline 8.8mg 2%
Protein 5.84g 6.15g 1%
Vitamin A 5µg 0µg 1%
Potassium 350mg 307mg 1%
Net carbs 28.49g 13.05g N/A
Sugar 2.99g N/A
Sodium 16mg 13mg 0%
Vitamin B3 1.299mg 1.22mg 0%
Polyunsaturated fat 0.35g 0.407g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
3
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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +5087.1%
Contains more CarbsCarbs +277.7%
Contains more OtherOther +145.3%
Contains more WaterWater +1170.5%
~equal in Protein ~6.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +6092.3%
Contains less Sat. FatSaturated fat -99.7%
Contains more Poly. FatPolyunsaturated fat +16.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.