Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Almond

Kidney beans raw vs. Almond — In-Depth Nutrition Comparison

Compare

How are Kidney beans raw and Almond different?

  • Kidney beans raw is richer in Folate, Iron, Fiber, Vitamin B1, Vitamin B6, and Potassium, while Almond is higher in Vitamin E , Vitamin B2, Manganese, and Magnesium.
  • Almond covers your daily need of Vitamin E 169% more than Kidney beans raw.
  • Kidney beans raw contains 9 times more Folate than Almond. Kidney beans raw contains 394µg of Folate, while Almond contains 44µg.

Beans, kidney, all types, mature seeds, raw and Nuts, almonds types were used in this article.

Infographic

Kidney beans raw 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.
Kidney beans raw
Kidney beans raw
2
:
8
Almond
Almond
Contains more Iron +121%
Contains more Potassium +91.8%
Contains more Calcium +88.1%
Contains more Magnesium +92.9%
Contains more Phosphorus +18.2%
Contains less Sodium -95.8%
Contains more Zinc +11.8%
Contains more Manganese +113.4%
Contains more Selenium +28.1%
Equal in Copper - 1.031
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +121%
Contains more Potassium +91.8%
Contains more Calcium +88.1%
Contains more Magnesium +92.9%
Contains more Phosphorus +18.2%
Contains less Sodium -95.8%
Contains more Zinc +11.8%
Contains more Manganese +113.4%
Contains more Selenium +28.1%
Equal in Copper - 1.031

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.
Kidney beans raw
Kidney beans raw
6
:
4
Almond
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +189.8%
Contains more Folate +795.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +11550%
Contains more Vitamin B2 +419.6%
Contains more Vitamin B3 +75.6%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +∞%
Contains more Vitamin B1 +158%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +189.8%
Contains more Folate +795.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +11550%
Contains more Vitamin B2 +419.6%
Contains more Vitamin B3 +75.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Almond
Almond
Contains more Protein +11.5%
Contains more Carbs +178.5%
Contains more Water +166.4%
Contains more Other +29.4%
Contains more Fats +5915.7%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 Protein +11.5%
Contains more Carbs +178.5%
Contains more Water +166.4%
Contains more Other +29.4%
Contains more Fats +5915.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Almond
Almond
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +49198.4%
Contains more Polyunsaturated fat +2597.8%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +49198.4%
Contains more Polyunsaturated fat +2597.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Almond Opinion
Net carbs 35.11g 9.05g Kidney beans raw
Protein 23.58g 21.15g Kidney beans raw
Fats 0.83g 49.93g Almond
Carbs 60.01g 21.55g Kidney beans raw
Calories 333kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 2.23g 4.35g Kidney beans raw
Fiber 24.9g 12.5g Kidney beans raw
Calcium 143mg 269mg Almond
Iron 8.2mg 3.71mg Kidney beans raw
Magnesium 140mg 270mg Almond
Phosphorus 407mg 481mg Almond
Potassium 1406mg 733mg Kidney beans raw
Sodium 24mg 1mg Almond
Zinc 2.79mg 3.12mg Almond
Copper 0.958mg 1.031mg Almond
Manganese 1.021mg 2.179mg Almond
Selenium 3.2µg 4.1µg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 0.22mg 25.63mg Almond
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.205mg Kidney beans raw
Vitamin B2 0.219mg 1.138mg Almond
Vitamin B3 2.06mg 3.618mg Almond
Vitamin B5 0.78mg 0.471mg Kidney beans raw
Vitamin B6 0.397mg 0.137mg Kidney beans raw
Folate 394µg 44µg Kidney beans raw
Vitamin K 19µg 0µg Kidney beans raw
Tryptophan 0.279mg 0.211mg Kidney beans raw
Threonine 0.992mg 0.601mg Kidney beans raw
Isoleucine 1.041mg 0.751mg Kidney beans raw
Leucine 1.882mg 1.473mg Kidney beans raw
Lysine 1.618mg 0.568mg Kidney beans raw
Methionine 0.355mg 0.157mg Kidney beans raw
Phenylalanine 1.275mg 1.132mg Kidney beans raw
Valine 1.233mg 0.855mg Kidney beans raw
Histidine 0.656mg 0.539mg Kidney beans raw
Trans Fat 0g 0.015g Kidney beans raw
Saturated Fat 0.12g 3.802g Kidney beans raw
Monounsaturated Fat 0.064g 31.551g Almond
Polyunsaturated fat 0.457g 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
Kidney beans raw Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
82%
Almond
Minerals Daily Need Coverage Score
130%
Kidney beans raw
142%
Almond

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 3.682g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 23mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.