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Almond vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.454g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 2.25g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
32
Bean
Mineral Summary Score
96
Almond
88
Bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
6
:
2
Bean
Contains more Calcium +103.8%
Contains more Magnesium +42.9%
Contains more Zinc +16.4%
Contains more Phosphorus +31.1%
Contains less Sodium -93.3%
Contains more Iron +81.7%
Contains more Potassium +70%
Equal in Copper - 0.941
Contains more Calcium +103.8%
Contains more Magnesium +42.9%
Contains more Zinc +16.4%
Contains more Phosphorus +31.1%
Contains less Sodium -93.3%
Contains more Iron +81.7%
Contains more Potassium +70%
Equal in Copper - 0.941

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
6
Bean
Contains more Vitamin E +4925.5%
Contains more Vitamin B2 +388.4%
Contains more Vitamin B3 +60.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +5600%
Contains more Vitamin B1 +202.9%
Contains more Vitamin B5 +305.5%
Contains more Vitamin B6 +178.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +4925.5%
Contains more Vitamin B2 +388.4%
Contains more Vitamin B3 +60.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +5600%
Contains more Vitamin B1 +202.9%
Contains more Vitamin B5 +305.5%
Contains more Vitamin B6 +178.8%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
143%
Bean
Carbohydrates
22%
Almond
63%
Bean
Fats
230%
Almond
5%
Bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Bean Opinion
Calories 579 347 Almond
Protein 21.15 23.86 Bean
Fats 49.93 1.15 Almond
Vitamin C 0 4.8 Bean
Carbs 21.55 62.62 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 6.74 Bean
Calcium 269 132 Almond
Potassium 733 1246 Bean
Magnesium 270 189 Almond
Sugars 4.35 6.6 Bean
Fiber 12.5 16.3 Bean
Copper 1.031 0.941 Almond
Zinc 3.12 2.68 Almond
Starch 0.72 Almond
Phosphorus 481 367 Almond
Sodium 1 15 Almond
Vitamin A 2 114 Bean
Vitamin E 25.63 0.51 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.621 Bean
Vitamin B2 1.138 0.233 Almond
Vitamin B3 3.618 2.251 Almond
Vitamin B5 0.471 1.91 Bean
Vitamin B6 0.137 0.382 Bean
Vitamin B12 0 0
Vitamin K 0 9 Bean
Folic acid (B9) 0 0
Trans Fat 0.015 0 Bean
Saturated Fat 3.802 0.348 Bean
Monounsaturated Fat 31.551 0.161 Almond
Polyunsaturated fat 12.329 0.384 Almond
Tryptophan 0.211 0.26 Bean
Threonine 0.601 0.782 Bean
Isoleucine 0.751 1.008 Bean
Leucine 1.473 1.847 Bean
Lysine 0.568 1.664 Bean
Methionine 0.157 0.286 Bean
Phenylalanine 1.132 1.443 Bean
Valine 0.855 1.237 Bean
Histidine 0.539 0.695 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.