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  6. Almond butter vs. Kidney beans raw

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

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Important differences between almond butter and kidney beans raw

  • Almond butter has more vitamin E, vitamin B2, manganese, magnesium, and calcium; however, kidney beans raw has more folate, iron, fiber, vitamin B1, and vitamin B6.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • Almond butter has 4 times more vitamin B2 than kidney beans raw. Almond butter has 0.939mg of vitamin B2, while kidney beans raw has 0.219mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Beans, kidney, all types, mature seeds, raw.

Infographic

Almond butter vs Kidney beans raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +99.3%
Contains more CalciumCalcium +142.7%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +24.8%
Contains less SodiumSodium -70.8%
Contains more ManganeseManganese +108.7%
Contains more PotassiumPotassium +88%
Contains more IronIron +135%
Contains more SeleniumSelenium +33.3%
~equal in Copper ~0.958mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +10904.5%
Contains more Vitamin B2Vitamin B2 +328.8%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1190.2%
Contains more Vitamin B5Vitamin B5 +145.3%
Contains more Vitamin B6Vitamin B6 +285.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +643.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Kidney beans raw DV% diff.
Vitamin E 24.21mg 0.22mg 160%
Polyunsaturated fat 13.613g 0.457g 88%
Folate 53µg 394µg 85%
Fats 55.5g 0.83g 84%
Monounsaturated fat 32.445g 0.064g 81%
Iron 3.49mg 8.2mg 59%
Fiber 10.3g 24.9g 58%
Vitamin B2 0.939mg 0.219mg 55%
Manganese 2.131mg 1.021mg 48%
Vitamin B1 0.041mg 0.529mg 41%
Magnesium 279mg 140mg 33%
Vitamin B6 0.103mg 0.397mg 23%
Calcium 347mg 143mg 20%
Potassium 748mg 1406mg 19%
Saturated fat 4.152g 0.12g 18%
Vitamin K 0µg 19µg 16%
Calories 614kcal 333kcal 14%
Carbs 18.82g 60.01g 14%
Phosphorus 508mg 407mg 14%
Choline 52.1mg 9%
Vitamin B5 0.318mg 0.78mg 9%
Vitamin B3 3.155mg 2.06mg 7%
Vitamin C 0mg 4.5mg 5%
Protein 20.96g 23.58g 5%
Zinc 3.29mg 2.79mg 5%
Copper 0.934mg 0.958mg 3%
Sodium 7mg 24mg 1%
Selenium 2.4µg 3.2µg 1%
Net carbs 8.52g 35.11g N/A
Sugar 4.43g 2.23g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.279mg 0%
Threonine 0.555mg 0.992mg 0%
Isoleucine 0.813mg 1.041mg 0%
Leucine 1.483mg 1.882mg 0%
Lysine 0.612mg 1.618mg 0%
Methionine 0.122mg 0.355mg 0%
Phenylalanine 1.149mg 1.275mg 0%
Valine 0.937mg 1.233mg 0%
Histidine 0.55mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +6586.7%
Contains more ProteinProtein +12.5%
Contains more CarbsCarbs +218.9%
Contains more WaterWater +616.5%
Contains more OtherOther +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +50595.3%
Contains more Poly. FatPolyunsaturated fat +2878.8%
Contains less Sat. FatSaturated fat -97.1%

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.