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  6. Almond vs. Kidney beans

Almond vs. Kidney beans — In-Depth Nutrition Comparison

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How are Almond and Kidney beans different?

  • Almond is higher in Vitamin E , Copper, Vitamin B2, Manganese, Magnesium, Phosphorus, Fiber, Calcium, and Zinc, however, Kidney beans is richer in Folate.
  • Daily need coverage for Vitamin E from Almond is 171% higher.
  • Almond contains 20 times more Vitamin B2 than Kidney beans. While Almond contains 1.138mg of Vitamin B2, Kidney beans contains only 0.058mg.

Nuts, almonds and Beans, kidney, all types, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Almond vs Kidney beans 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.
Almond
Almond
9
:
0
Kidney beans
Kidney beans
Contains more Calcium +668.6%
Contains more Iron +67.1%
Contains more Magnesium +542.9%
Contains more Phosphorus +248.6%
Contains more Potassium +81%
Contains more Zinc +212%
Contains more Copper +377.3%
Contains more Manganese +406.7%
Contains more Selenium +272.7%
Equal in Sodium - 1
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +668.6%
Contains more Iron +67.1%
Contains more Magnesium +542.9%
Contains more Phosphorus +248.6%
Contains more Potassium +81%
Contains more Zinc +212%
Contains more Copper +377.3%
Contains more Manganese +406.7%
Contains more Selenium +272.7%
Equal in Sodium - 1

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.
Almond
Almond
7
:
3
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +85333.3%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +526%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +14.2%
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +85333.3%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +526%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +14.2%
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Kidney beans
Kidney beans
Contains more Protein +143.9%
Contains more Fats +9886%
Contains more Other +171.6%
Contains more Water +1417.9%
Equal in Carbs - 22.8
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +143.9%
Contains more Fats +9886%
Contains more Other +171.6%
Contains more Water +1417.9%
Equal in Carbs - 22.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +80800%
Contains more Polyunsaturated fat +4334.9%
Contains less Saturated Fat -98.1%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +80800%
Contains more Polyunsaturated fat +4334.9%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Kidney beans Opinion
Net carbs 9.05g 16.4g Kidney beans
Protein 21.15g 8.67g Almond
Fats 49.93g 0.5g Almond
Carbs 21.55g 22.8g Kidney beans
Calories 579kcal 127kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.32g Kidney beans
Fiber 12.5g 6.4g Almond
Calcium 269mg 35mg Almond
Iron 3.71mg 2.22mg Almond
Magnesium 270mg 42mg Almond
Phosphorus 481mg 138mg Almond
Potassium 733mg 405mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 1mg Almond
Copper 1.031mg 0.216mg Almond
Manganese 2.179mg 0.43mg Almond
Selenium 4.1µg 1.1µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.03mg Almond
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.205mg 0.16mg Almond
Vitamin B2 1.138mg 0.058mg Almond
Vitamin B3 3.618mg 0.578mg Almond
Vitamin B5 0.471mg 0.22mg Almond
Vitamin B6 0.137mg 0.12mg Almond
Folate 44µg 130µg Kidney beans
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.211mg 0.104mg Almond
Threonine 0.601mg 0.319mg Almond
Isoleucine 0.751mg 0.41mg Almond
Leucine 1.473mg 0.736mg Almond
Lysine 0.568mg 0.607mg Kidney beans
Methionine 0.157mg 0.113mg Almond
Phenylalanine 1.132mg 0.511mg Almond
Valine 0.855mg 0.5mg Almond
Histidine 0.539mg 0.238mg Almond
Trans Fat 0.015g 0g Kidney beans
Saturated Fat 3.802g 0.073g Kidney beans
Monounsaturated Fat 31.551g 0.039g Almond
Polyunsaturated fat 12.329g 0.278g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
19%
Kidney beans
Minerals Daily Need Coverage Score
142%
Almond
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 3.729g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.