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  6. Almond vs. Bean raw

Almond vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between Almond and Bean raw

  • Almond has more Vitamin E , Vitamin B2, Manganese, and Magnesium, while Bean raw has more Folate, Selenium, Vitamin B1, Vitamin B6, and Potassium.
  • Almond covers your daily need of Vitamin E 169% more than Bean raw.
  • Almond contains 16 times more Saturated Fat than Bean raw. While Almond contains 3.802g of Saturated Fat, Bean raw contains only 0.235g.

These are the specific foods used in this comparison Nuts, almonds and Beans, pinto, mature seeds, raw.

Infographic

Almond vs 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.
Almond
Almond
7
:
3
Bean raw
Bean raw
Contains more Calcium +138.1%
Contains more Magnesium +53.4%
Contains more Phosphorus +17%
Contains less Sodium -91.7%
Contains more Zinc +36.8%
Contains more Copper +15.5%
Contains more Manganese +89.8%
Contains more Iron +36.7%
Contains more Potassium +90%
Contains more Selenium +580.5%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +138.1%
Contains more Magnesium +53.4%
Contains more Phosphorus +17%
Contains less Sodium -91.7%
Contains more Zinc +36.8%
Contains more Copper +15.5%
Contains more Manganese +89.8%
Contains more Iron +36.7%
Contains more Potassium +90%
Contains more Selenium +580.5%

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
4
:
6
Bean raw
Bean raw
Contains more Vitamin A +∞%
Contains more Vitamin E +12104.8%
Contains more Vitamin B2 +436.8%
Contains more Vitamin B3 +208.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +246%
Contains more Folate +1093.2%
Contains more Vitamin K +∞%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +12104.8%
Contains more Vitamin B2 +436.8%
Contains more Vitamin B3 +208.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +246%
Contains more Folate +1093.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
1
:
4
Bean raw
Bean raw
Contains more Fats +3959.3%
Contains more Carbs +190.3%
Contains more Water +156.9%
Contains more Other +17.2%
Equal in Protein - 21.42
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 raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +3959.3%
Contains more Carbs +190.3%
Contains more Water +156.9%
Contains more Other +17.2%
Equal in Protein - 21.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +13677.7%
Contains more Polyunsaturated fat +2929.2%
Contains less Saturated Fat -93.8%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +13677.7%
Contains more Polyunsaturated fat +2929.2%
Contains less Saturated Fat -93.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
5
:
1
Bean raw
Bean raw
Contains more Sucrose +99.5%
Contains more Glucose +30.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +4645.8%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +99.5%
Contains more Glucose +30.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +4645.8%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Bean raw Opinion
Net carbs 9.05g 47.05g Bean raw
Protein 21.15g 21.42g Bean raw
Fats 49.93g 1.23g Almond
Carbs 21.55g 62.55g Bean raw
Calories 579kcal 347kcal Almond
Starch 0.72g 34.17g Bean raw
Fructose 0.11g 0g Almond
Sugar 4.35g 2.11g Bean raw
Fiber 12.5g 15.5g Bean raw
Calcium 269mg 113mg Almond
Iron 3.71mg 5.07mg Bean raw
Magnesium 270mg 176mg Almond
Phosphorus 481mg 411mg Almond
Potassium 733mg 1393mg Bean raw
Sodium 1mg 12mg Almond
Zinc 3.12mg 2.28mg Almond
Copper 1.031mg 0.893mg Almond
Manganese 2.179mg 1.148mg Almond
Selenium 4.1µg 27.9µg Bean raw
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.21mg Almond
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.205mg 0.713mg Bean raw
Vitamin B2 1.138mg 0.212mg Almond
Vitamin B3 3.618mg 1.174mg Almond
Vitamin B5 0.471mg 0.785mg Bean raw
Vitamin B6 0.137mg 0.474mg Bean raw
Folate 44µg 525µg Bean raw
Vitamin K 0µg 5.6µg Bean raw
Tryptophan 0.211mg 0.237mg Bean raw
Threonine 0.601mg 0.81mg Bean raw
Isoleucine 0.751mg 0.871mg Bean raw
Leucine 1.473mg 1.558mg Bean raw
Lysine 0.568mg 1.356mg Bean raw
Methionine 0.157mg 0.259mg Bean raw
Phenylalanine 1.132mg 1.095mg Almond
Valine 0.855mg 0.998mg Bean raw
Histidine 0.539mg 0.556mg Bean raw
Trans Fat 0.015g 0g Bean raw
Saturated Fat 3.802g 0.235g Bean raw
Monounsaturated Fat 31.551g 0.229g Almond
Polyunsaturated fat 12.329g 0.407g 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 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
82%
Almond
70%
Bean raw
Minerals Daily Need Coverage Score
142%
Almond
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.567g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.