Almond butter vs. Bean raw — In-Depth Nutrition Comparison
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What are the differences between almond butter and bean raw?
- Almond butter is higher in vitamin E, vitamin B2, manganese, magnesium, and calcium, yet bean raw is higher in folate, vitamin B1, selenium, vitamin B6, and fiber.
- Almond butter's daily need coverage for vitamin E is 160% more.
- Almond butter has 4 times more vitamin B2 than bean raw. While almond butter has 0.939mg of vitamin B2, bean raw has only 0.212mg.
We used Nuts, almond butter, plain, without salt added and Beans, pinto, mature seeds, raw types in this article.
Infographic
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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 | +58.5% |
| Contains more CalciumCalcium | +207.1% |
| Contains more ZincZinc | +44.3% |
| Contains more PhosphorusPhosphorus | +23.6% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +85.6% |
| Contains more PotassiumPotassium | +86.2% |
| Contains more IronIron | +45.3% |
| Contains more SeleniumSelenium | +1062.5% |
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 EVitamin E | +11428.6% |
| Contains more Vitamin B2Vitamin B2 | +342.9% |
| Contains more Vitamin B3Vitamin B3 | +168.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1639% |
| Contains more Vitamin B5Vitamin B5 | +146.9% |
| Contains more Vitamin B6Vitamin B6 | +360.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +890.6% |
| Contains more CholineCholine | +27.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.21mg | 160% |
| Folate | 53µg | 525µg | 118% |
| Polyunsaturated fat | 13.613g | 0.407g | 88% |
| Fats | 55.5g | 1.23g | 83% |
| Monounsaturated fat | 32.445g | 0.229g | 81% |
| Vitamin B1 | 0.041mg | 0.713mg | 56% |
| Vitamin B2 | 0.939mg | 0.212mg | 56% |
| Selenium | 2.4µg | 27.9µg | 46% |
| Manganese | 2.131mg | 1.148mg | 43% |
| Vitamin B6 | 0.103mg | 0.474mg | 29% |
| Magnesium | 279mg | 176mg | 25% |
| Calcium | 347mg | 113mg | 23% |
| Fiber | 10.3g | 15.5g | 21% |
| Iron | 3.49mg | 5.07mg | 20% |
| Potassium | 748mg | 1393mg | 19% |
| Saturated fat | 4.152g | 0.235g | 18% |
| Carbs | 18.82g | 62.55g | 15% |
| Starch | 0.08g | 34.17g | 14% |
| Phosphorus | 508mg | 411mg | 14% |
| Calories | 614kcal | 347kcal | 13% |
| Vitamin B3 | 3.155mg | 1.174mg | 12% |
| Vitamin B5 | 0.318mg | 0.785mg | 9% |
| Zinc | 3.29mg | 2.28mg | 9% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin K | 0µg | 5.6µg | 5% |
| Copper | 0.934mg | 0.893mg | 5% |
| Choline | 52.1mg | 66.2mg | 3% |
| Protein | 20.96g | 21.42g | 1% |
| Net carbs | 8.52g | 47.05g | N/A |
| Sugar | 4.43g | 2.11g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Tryptophan | 0.159mg | 0.237mg | 0% |
| Threonine | 0.555mg | 0.81mg | 0% |
| Isoleucine | 0.813mg | 0.871mg | 0% |
| Leucine | 1.483mg | 1.558mg | 0% |
| Lysine | 0.612mg | 1.356mg | 0% |
| Methionine | 0.122mg | 0.259mg | 0% |
| Phenylalanine | 1.149mg | 1.095mg | 0% |
| Valine | 0.937mg | 0.998mg | 0% |
| Histidine | 0.55mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more FatsFats | +4412.2% |
| Contains more CarbsCarbs | +232.4% |
| Contains more WaterWater | +590.9% |
| Contains more OtherOther | +12.7% |
~equal in
Protein
~21.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +14068.1% |
| Contains more Poly. FatPolyunsaturated fat | +3244.7% |
| Contains less Sat. FatSaturated fat | -94.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +119.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +42612.5% |
| Contains more GlucoseGlucose | +550% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g