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  6. Almond vs. Bean

Almond vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Almond and Bean

  • The amount of Vitamin E , Copper, Vitamin B2, Magnesium, Phosphorus, Iron, Fiber, Calcium, and Vitamin B3 in Almond is higher than in Bean.
  • Almond covers your daily Vitamin E needs 170% more than Bean.
  • Bean has 37 times less Saturated Fat than Almond. Almond has 3.802g of Saturated Fat, while Bean has 0.103g.

Specific food types used in this comparison are Nuts, almonds and Beans, baked, canned, no salt added.

Infographic

Almond vs Bean 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.
Almond
Almond
8
:
1
Bean
Bean
Contains more Calcium +438%
Contains more Iron +1179.3%
Contains more Magnesium +743.8%
Contains more Phosphorus +362.5%
Contains more Potassium +147.6%
Contains more Zinc +122.9%
Contains more Copper +400.5%
Equal in Sodium - 1
Equal in Selenium - 4.5
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +438%
Contains more Iron +1179.3%
Contains more Magnesium +743.8%
Contains more Phosphorus +362.5%
Contains more Potassium +147.6%
Contains more Zinc +122.9%
Contains more Copper +400.5%
Equal in Sodium - 1
Equal in Selenium - 4.5

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.
Almond
Almond
7
:
3
Bean
Bean
Contains more Vitamin E +16986.7%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +1796.7%
Contains more Vitamin B3 +741.4%
Contains more Folate +83.3%
Contains more Vitamin A +5200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.13
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +16986.7%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +1796.7%
Contains more Vitamin B3 +741.4%
Contains more Folate +83.3%
Contains more Vitamin A +5200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Bean
Bean
Contains more Protein +340.6%
Contains more Fats +12382.5%
Contains more Other +73.1%
Contains more Water +1546.3%
Equal in Carbs - 20.49
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +340.6%
Contains more Fats +12382.5%
Contains more Other +73.1%
Contains more Water +1546.3%
Equal in Carbs - 20.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +90045.7%
Contains more Polyunsaturated fat +7068%
Contains less Saturated Fat -97.3%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +90045.7%
Contains more Polyunsaturated fat +7068%
Contains less Saturated 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.
Almond Bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Bean Opinion
Net carbs 9.05g 14.99g Bean
Protein 21.15g 4.8g Almond
Fats 49.93g 0.4g Almond
Carbs 21.55g 20.49g Almond
Calories 579kcal 105kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 7.78g Almond
Fiber 12.5g 5.5g Almond
Calcium 269mg 50mg Almond
Iron 3.71mg 0.29mg Almond
Magnesium 270mg 32mg Almond
Phosphorus 481mg 104mg Almond
Potassium 733mg 296mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 1.4mg Almond
Copper 1.031mg 0.206mg Almond
Manganese 2.179mg Almond
Selenium 4.1µg 4.5µg Bean
Vitamin A 2IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 25.63mg 0.15mg Almond
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.205mg 0.15mg Almond
Vitamin B2 1.138mg 0.06mg Almond
Vitamin B3 3.618mg 0.43mg Almond
Vitamin B5 0.471mg Almond
Vitamin B6 0.137mg 0.13mg Almond
Folate 44µg 24µg Almond
Vitamin K 0µg 0.8µg Bean
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Trans Fat 0.015g 0g Bean
Saturated Fat 3.802g 0.103g Bean
Monounsaturated Fat 31.551g 0.035g Almond
Polyunsaturated fat 12.329g 0.172g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
82%
Almond
11%
Bean
Minerals Daily Need Coverage Score
142%
Almond
25%
Bean

Comparison summary

Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.699g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 3.43g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.