Almonds vs. Beans — In-Depth Nutrition Comparison
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Significant differences between almonds and beans
- The amount of vitamin E, copper, vitamin B2, magnesium, phosphorus, iron, fiber, calcium, and vitamin B3 in almonds is higher than in beans.
- Almonds cover your daily vitamin E needs 170% more than beans.
- Beans have 37 times less saturated fat than almonds. Almonds have 3.802g of saturated fat, while beans have 0.103g.
- Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Nuts, almonds and Beans, baked, canned, no salt added.
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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 | +743.8% |
| Contains more CalciumCalcium | +438% |
| Contains more PotassiumPotassium | +147.6% |
| Contains more IronIron | +1179.3% |
| Contains more CopperCopper | +400.5% |
| Contains more ZincZinc | +122.9% |
| Contains more PhosphorusPhosphorus | +362.5% |
| Contains more ManganeseManganese | +∞% |
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 | +16986.7% |
| Contains more Vitamin B1Vitamin B1 | +36.7% |
| Contains more Vitamin B2Vitamin B2 | +1796.7% |
| Contains more Vitamin B3Vitamin B3 | +741.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +83.3% |
| Contains more CholineCholine | +69.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +340.6% |
| Contains more FatsFats | +12382.5% |
| Contains more OtherOther | +73.1% |
| Contains more WaterWater | +1546.3% |
~equal in
Carbs
~20.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +90045.7% |
| Contains more Poly. FatPolyunsaturated fat | +7068% |
| Contains less Sat. FatSaturated fat | -97.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 25.63mg | 0.15mg | 170% |
| Manganese | 2.179mg | 95% | |
| Copper | 1.031mg | 0.206mg | 92% |
| Vitamin B2 | 1.138mg | 0.06mg | 83% |
| Polyunsaturated fat | 12.329g | 0.172g | 81% |
| Monounsaturated fat | 31.551g | 0.035g | 79% |
| Fats | 49.93g | 0.4g | 76% |
| Magnesium | 270mg | 32mg | 57% |
| Phosphorus | 481mg | 104mg | 54% |
| Iron | 3.71mg | 0.29mg | 43% |
| Protein | 21.15g | 4.8g | 33% |
| Fiber | 12.5g | 5.5g | 28% |
| Calories | 579kcal | 105kcal | 24% |
| Calcium | 269mg | 50mg | 22% |
| Vitamin B3 | 3.618mg | 0.43mg | 20% |
| Saturated fat | 3.802g | 0.103g | 17% |
| Zinc | 3.12mg | 1.4mg | 16% |
| Potassium | 733mg | 296mg | 13% |
| Vitamin B5 | 0.471mg | 9% | |
| Vitamin B1 | 0.205mg | 0.15mg | 5% |
| Folate | 44µg | 24µg | 5% |
| Choline | 52.1mg | 30.8mg | 4% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin A | 0µg | 5µg | 1% |
| Selenium | 4.1µg | 4.5µg | 1% |
| Vitamin B6 | 0.137mg | 0.13mg | 1% |
| Vitamin K | 0µg | 0.8µg | 1% |
| Net carbs | 9.05g | 14.99g | N/A |
| Carbs | 21.55g | 20.49g | 0% |
| Sugar | 4.35g | 7.78g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 1mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
11%
Minerals Daily Need Coverage Score
142%
25%
Comparison summary
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 3.699g)
Which food is cheaper?
Beans is cheaper (difference - $0.9)
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 3.43g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)