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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
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
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
33%
Minerals Daily Need Coverage Score
121%
42%
Comparison summary
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 25.855g)
Which food is cheaper?
Navy bean raw is cheaper (difference - $4.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.