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  6. Bean vs. Almond

Bean vs. Almond — In-Depth Nutrition Comparison

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Significant differences between Bean and Almond

  • The amount of Vitamin E , Copper, Vitamin B2, Magnesium, Phosphorus, Iron, Fiber, Calcium, and Vitamin B3 in Almond is higher than in Bean.
  • Almond covers your daily Vitamin E needs 170% more than Bean.
  • Bean contains less Saturated Fat.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Nuts, almonds.

Infographic

Bean vs Almond 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.
Bean
Bean
1
:
8
Almond
Almond
Contains more Calcium +438%
Contains more Iron +1179.3%
Contains more Magnesium +743.8%
Contains more Phosphorus +362.5%
Contains more Potassium +147.6%
Contains more Zinc +122.9%
Contains more Copper +400.5%
Equal in Sodium - 1
Equal in Selenium - 4.1
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +438%
Contains more Iron +1179.3%
Contains more Magnesium +743.8%
Contains more Phosphorus +362.5%
Contains more Potassium +147.6%
Contains more Zinc +122.9%
Contains more Copper +400.5%
Equal in Sodium - 1
Equal in Selenium - 4.1

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.
Bean
Bean
3
:
7
Almond
Almond
Contains more Vitamin A +5200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +16986.7%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +1796.7%
Contains more Vitamin B3 +741.4%
Contains more Folate +83.3%
Equal in Vitamin B6 - 0.137
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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%
Contains more Vitamin A +5200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +16986.7%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +1796.7%
Contains more Vitamin B3 +741.4%
Contains more Folate +83.3%
Equal in Vitamin B6 - 0.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
:
4
Almond
Almond
Contains more Water +1546.3%
Contains more Protein +340.6%
Contains more Fats +12382.5%
Contains more Other +73.1%
Equal in Carbs - 21.55
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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
Contains more Water +1546.3%
Contains more Protein +340.6%
Contains more Fats +12382.5%
Contains more Other +73.1%
Equal in Carbs - 21.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Almond
Almond
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +90045.7%
Contains more Polyunsaturated fat +7068%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +90045.7%
Contains more Polyunsaturated fat +7068%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Almond
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Bean Almond Opinion
Net carbs 14.99g 9.05g Bean
Protein 4.8g 21.15g Almond
Fats 0.4g 49.93g Almond
Carbs 20.49g 21.55g Almond
Calories 105kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 7.78g 4.35g Almond
Fiber 5.5g 12.5g Almond
Calcium 50mg 269mg Almond
Iron 0.29mg 3.71mg Almond
Magnesium 32mg 270mg Almond
Phosphorus 104mg 481mg Almond
Potassium 296mg 733mg Almond
Sodium 1mg 1mg
Zinc 1.4mg 3.12mg Almond
Copper 0.206mg 1.031mg Almond
Manganese 2.179mg Almond
Selenium 4.5µg 4.1µg Bean
Vitamin A 106IU 2IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 25.63mg Almond
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.205mg Almond
Vitamin B2 0.06mg 1.138mg Almond
Vitamin B3 0.43mg 3.618mg Almond
Vitamin B5 0.471mg Almond
Vitamin B6 0.13mg 0.137mg Almond
Folate 24µg 44µg Almond
Vitamin K 0.8µg 0µg Bean
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Trans Fat 0g 0.015g Bean
Saturated Fat 0.103g 3.802g Bean
Monounsaturated Fat 0.035g 31.551g Almond
Polyunsaturated fat 0.172g 12.329g 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
Bean Almond
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
11%
Bean
82%
Almond
Minerals Daily Need Coverage Score
25%
Bean
142%
Almond

Comparison summary

Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.699g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 3.43g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 33)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.