Spread vs. Bean raw — In-Depth Nutrition Comparison
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A recap on differences between spread and bean raw
- Spread has more vitamin B12; however, bean raw is higher in folate, copper, fiber, iron, phosphorus, manganese, vitamin B1, and magnesium.
- Bean raw covers your daily folate needs 131% more than spread.
- Bean raw has less sodium.
- The glycemic index of bean raw is higher.
Food varieties used in this article are Sandwich spread, pork, beef and Beans, pinto, mature seeds, raw.
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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 | +2100% |
| Contains more CalciumCalcium | +841.7% |
| Contains more PotassiumPotassium | +1166.4% |
| Contains more IronIron | +541.8% |
| Contains more CopperCopper | +586.9% |
| Contains more ZincZinc | +123.5% |
| Contains more PhosphorusPhosphorus | +596.6% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +4315.4% |
| Contains more SeleniumSelenium | +187.6% |
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 Vitamin EVitamin E | +728.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +47.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +314.5% |
| Contains more Vitamin B2Vitamin B2 | +58.2% |
| Contains more Vitamin B5Vitamin B5 | +82.6% |
| Contains more Vitamin B6Vitamin B6 | +295% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more FolateFolate | +26150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 2µg | 525µg | 131% |
| Copper | 0.13mg | 0.893mg | 85% |
| Fiber | 0.2g | 15.5g | 61% |
| Iron | 0.79mg | 5.07mg | 54% |
| Phosphorus | 59mg | 411mg | 50% |
| Manganese | 0.026mg | 1.148mg | 49% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Vitamin B1 | 0.172mg | 0.713mg | 45% |
| Sodium | 1013mg | 12mg | 44% |
| Magnesium | 8mg | 176mg | 40% |
| Potassium | 110mg | 1393mg | 38% |
| Selenium | 9.7µg | 27.9µg | 33% |
| Protein | 7.66g | 21.42g | 28% |
| Vitamin B6 | 0.12mg | 0.474mg | 27% |
| Saturated fat | 5.977g | 0.235g | 26% |
| Fats | 17.34g | 1.23g | 25% |
| Monounsaturated fat | 7.584g | 0.229g | 18% |
| Carbs | 11.94g | 62.55g | 17% |
| Starch | 34.17g | 14% | |
| Polyunsaturated fat | 2.565g | 0.407g | 14% |
| Cholesterol | 38mg | 0mg | 13% |
| Zinc | 1.02mg | 2.28mg | 11% |
| Vitamin E | 1.74mg | 0.21mg | 10% |
| Calcium | 12mg | 113mg | 10% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B5 | 0.43mg | 0.785mg | 7% |
| Calories | 235kcal | 347kcal | 6% |
| Vitamin B2 | 0.134mg | 0.212mg | 6% |
| Vitamin B3 | 1.73mg | 1.174mg | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin K | 1.6µg | 5.6µg | 3% |
| Vitamin A | 26µg | 0µg | 3% |
| Vitamin D | 22IU | 0IU | 3% |
| Choline | 62.3mg | 66.2mg | 1% |
| Net carbs | 11.74g | 47.05g | N/A |
| Sugar | 0g | 2.11g | N/A |
| Tryptophan | 0.082mg | 0.237mg | 0% |
| Threonine | 0.334mg | 0.81mg | 0% |
| Isoleucine | 0.334mg | 0.871mg | 0% |
| Leucine | 0.6mg | 1.558mg | 0% |
| Lysine | 0.663mg | 1.356mg | 0% |
| Methionine | 0.196mg | 0.259mg | 0% |
| Phenylalanine | 0.301mg | 1.095mg | 0% |
| Valine | 0.356mg | 0.998mg | 0% |
| Histidine | 0.279mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1309.8% |
| Contains more WaterWater | +432% |
| Contains more ProteinProtein | +179.6% |
| Contains more CarbsCarbs | +423.9% |
| Contains more OtherOther | +24.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3211.8% |
| Contains more Poly. FatPolyunsaturated fat | +530.2% |
| Contains less Sat. FatSaturated fat | -96.1% |