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  6. Almond butter vs. Navy bean raw

Almond butter vs. Navy bean raw — In-Depth Nutrition Comparison

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Differences between almond butter and navy bean raw

  • Almond butter has more manganese, copper, phosphorus, vitamin B2, magnesium, calcium, and zinc, while navy bean raw has more vitamin B1 and vitamin C.
  • Almond butter's daily need coverage for manganese is 75% higher.
  • Navy bean raw contains 49 times less saturated fat than almond butter. Almond butter contains 4.152g of saturated fat, while navy bean raw contains 0.085g.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Beans, navy, mature seeds, sprouted, raw.

Infographic

Almond butter vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +2213.3%
Contains more PotassiumPotassium +143.6%
Contains more IronIron +80.8%
Contains more CopperCopper +162.4%
Contains more ZincZinc +269.7%
Contains more PhosphorusPhosphorus +408%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +422.3%
Contains more SeleniumSelenium +300%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +158.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +851.2%
Contains more Vitamin B5Vitamin B5 +159.4%
Contains more Vitamin B6Vitamin B6 +85.4%
Contains more FolateFolate +149.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Navy bean raw DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 13.613g 0.407g 88%
Fats 55.5g 0.7g 84%
Monounsaturated fat 32.445g 0.052g 81%
Manganese 2.131mg 0.408mg 75%
Copper 0.934mg 0.356mg 64%
Phosphorus 508mg 100mg 58%
Vitamin B2 0.939mg 0.215mg 56%
Magnesium 279mg 101mg 42%
Fiber 10.3g 41%
Calcium 347mg 15mg 33%
Protein 20.96g 6.15g 30%
Vitamin B1 0.041mg 0.39mg 29%
Calories 614kcal 67kcal 27%
Zinc 3.29mg 0.89mg 22%
Vitamin C 0mg 18.8mg 21%
Folate 53µg 132µg 20%
Iron 3.49mg 1.93mg 20%
Saturated fat 4.152g 0.085g 18%
Potassium 748mg 307mg 13%
Vitamin B3 3.155mg 1.22mg 12%
Vitamin B5 0.318mg 0.825mg 10%
Choline 52.1mg 9%
Vitamin B6 0.103mg 0.191mg 7%
Selenium 2.4µg 0.6µg 3%
Carbs 18.82g 13.05g 2%
Net carbs 8.52g 13.05g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 13mg 0%
Tryptophan 0.159mg 0.064mg 0%
Threonine 0.555mg 0.258mg 0%
Isoleucine 0.813mg 0.273mg 0%
Leucine 1.483mg 0.442mg 0%
Lysine 0.612mg 0.35mg 0%
Methionine 0.122mg 0.064mg 0%
Phenylalanine 1.149mg 0.31mg 0%
Valine 0.937mg 0.316mg 0%
Histidine 0.55mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +240.8%
Contains more FatsFats +7828.6%
Contains more CarbsCarbs +44.2%
Contains more OtherOther +224.2%
Contains more WaterWater +4726.2%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +62294.2%
Contains more Poly. FatPolyunsaturated fat +3244.7%
Contains less Sat. FatSaturated fat -98%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.