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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.
Contains more Calcium +2213.3%
Contains more Iron +80.8%
Contains more Magnesium +176.2%
Contains more Phosphorus +408%
Contains more Potassium +143.6%
Contains less Sodium -46.2%
Contains more Zinc +269.7%
Contains more Copper +162.4%
Contains more Manganese +422.3%
Contains more Selenium +300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +2213.3%
Contains more Iron +80.8%
Contains more Magnesium +176.2%
Contains more Phosphorus +408%
Contains more Potassium +143.6%
Contains less Sodium -46.2%
Contains more Zinc +269.7%
Contains more Copper +162.4%
Contains more Manganese +422.3%
Contains more Selenium +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.
:
Contains more Vitamin B2 +336.7%
Contains more Vitamin B3 +158.6%
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +851.2%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +85.4%
Contains more Folate +149.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B2 +336.7%
Contains more Vitamin B3 +158.6%
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +851.2%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +85.4%
Contains more Folate +149.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +240.8%
Contains more Fats +7828.6%
Contains more Carbs +44.2%
Contains more Other +224.2%
Contains more Water +4726.2%
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 Protein +240.8%
Contains more Fats +7828.6%
Contains more Carbs +44.2%
Contains more Other +224.2%
Contains more Water +4726.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +62294.2%
Contains more Polyunsaturated fat +3244.7%
Contains less Saturated Fat -98%
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +62294.2%
Contains more Polyunsaturated fat +3244.7%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Navy bean raw
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 Almond butter Navy bean raw Opinion
Net carbs 8.52g 13.05g Navy bean raw
Protein 20.96g 6.15g Almond butter
Fats 55.5g 0.7g Almond butter
Carbs 18.82g 13.05g Almond butter
Calories 614kcal 67kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Navy bean raw
Fiber 10.3g Almond butter
Calcium 347mg 15mg Almond butter
Iron 3.49mg 1.93mg Almond butter
Magnesium 279mg 101mg Almond butter
Phosphorus 508mg 100mg Almond butter
Potassium 748mg 307mg Almond butter
Sodium 7mg 13mg Almond butter
Zinc 3.29mg 0.89mg Almond butter
Copper 0.934mg 0.356mg Almond butter
Manganese 2.131mg 0.408mg Almond butter
Selenium 2.4µg 0.6µg Almond butter
Vitamin A 1IU 4IU Navy bean raw
Vitamin E 24.21mg Almond butter
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.041mg 0.39mg Navy bean raw
Vitamin B2 0.939mg 0.215mg Almond butter
Vitamin B3 3.155mg 1.22mg Almond butter
Vitamin B5 0.318mg 0.825mg Navy bean raw
Vitamin B6 0.103mg 0.191mg Navy bean raw
Folate 53µg 132µg Navy bean raw
Tryptophan 0.159mg 0.064mg Almond butter
Threonine 0.555mg 0.258mg Almond butter
Isoleucine 0.813mg 0.273mg Almond butter
Leucine 1.483mg 0.442mg Almond butter
Lysine 0.612mg 0.35mg Almond butter
Methionine 0.122mg 0.064mg Almond butter
Phenylalanine 1.149mg 0.31mg Almond butter
Valine 0.937mg 0.316mg Almond butter
Histidine 0.55mg 0.172mg Almond butter
Saturated Fat 4.152g 0.085g Navy bean raw
Monounsaturated Fat 32.445g 0.052g Almond butter
Polyunsaturated fat 13.613g 0.407g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Navy bean raw
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
71%
Almond butter
35%
Navy bean raw
Minerals Daily Need Coverage Score
141%
Almond butter
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 4.067g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.7)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Almond butter
Almond butter 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. 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.