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Saffron vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between saffron and soup beans

  • Saffron is richer in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, folate, and copper, yet soup beans are richer in vitamin A.
  • Daily need coverage for manganese for saffron is 1223% higher.
  • Saffron contains 45 times more vitamin C than soup beans. Saffron contains 80.8mg of vitamin C, while soup beans contain 1.8mg.

Food types used in this article are Spices, saffron and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Saffron vs Soup beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +1289.5%
Contains more CalciumCalcium +246.9%
Contains more PotassiumPotassium +885.1%
Contains more IronIron +734.6%
Contains more CopperCopper +105%
Contains more ZincZinc +147.7%
Contains more PhosphorusPhosphorus +327.1%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +9695.9%
Contains more SeleniumSelenium +23.2%

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +4388.9%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +108.6%
Contains more Vitamin B6Vitamin B6 +1920%
Contains more FolateFolate +675%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +120.2%
Contains more FatsFats +67.1%
Contains more CarbsCarbs +485.8%
Contains more OtherOther +258.6%
Contains more WaterWater +560.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Poly. FatPolyunsaturated fat +430%
Contains less Sat. FatSaturated fat -13.6%
Contains more Mono. FatMonounsaturated fat +268.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Soup beans
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Saffron Soup beans DV% diff.
Manganese 28.408mg 0.29mg 1223%
Iron 11.1mg 1.33mg 122%
Vitamin C 80.8mg 1.8mg 88%
Vitamin B6 1.01mg 0.05mg 74%
Magnesium 264mg 19mg 58%
Potassium 1724mg 175mg 46%
Phosphorus 252mg 59mg 28%
Folate 93µg 12µg 20%
Copper 0.328mg 0.16mg 19%
Carbs 65.37g 11.16g 18%
Vitamin B2 0.267mg 0.06mg 16%
Protein 11.43g 5.19g 12%
Calories 310kcal 95kcal 11%
Polyunsaturated fat 2.067g 0.39g 11%
Sodium 148mg 400mg 11%
Calcium 111mg 32mg 8%
Zinc 1.09mg 0.44mg 6%
Vitamin A 27µg 81µg 6%
Vitamin B1 0.115mg 0.06mg 5%
Vitamin B3 1.46mg 0.7mg 5%
Fats 5.85g 3.5g 4%
Fiber 3.9g 4.6g 3%
Cholesterol 0mg 9mg 3%
Monounsaturated fat 0.429g 1.58g 3%
Selenium 5.6µg 6.9µg 2%
Vitamin B5 0.04mg 1%
Vitamin B12 0µg 0.03µg 1%
Saturated fat 1.586g 1.37g 1%
Net carbs 61.47g 6.56g N/A
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Soup beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
54%
Saffron
8%
Soup beans
Minerals Daily Need Coverage Score
479%
Saffron
31%
Soup beans

Comparison summary

Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 0.216g)
Which food is lower in glycemic index?
Soup beans
Soup beans is lower in glycemic index (difference - 6)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 252mg)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.