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Almonds vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between Almonds and Bean raw

  • Almonds have more Vitamin E, Vitamin B2, Manganese, and Magnesium, while Bean raw have more Folate, Selenium, Vitamin B1, Vitamin B6, and Potassium.
  • Almonds covers your daily need of Vitamin E 169% more than Bean raw.
  • Almonds contain 16 times more Saturated Fat than Bean raw. While Almonds contain 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

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +53.4%
Contains more CalciumCalcium +138.1%
Contains more CopperCopper +15.5%
Contains more ZincZinc +36.8%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +89.8%
Contains more PotassiumPotassium +90%
Contains more IronIron +36.7%
Contains more SeleniumSelenium +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.
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12104.8%
Contains more Vitamin B2Vitamin B2 +436.8%
Contains more Vitamin B3Vitamin B3 +208.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +246%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1093.2%
Contains more CholineCholine +27.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +3959.3%
Contains more CarbsCarbs +190.3%
Contains more WaterWater +156.9%
Contains more OtherOther +17.2%
~equal in Protein ~21.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +13677.7%
Contains more Poly. FatPolyunsaturated fat +2929.2%
Contains less Sat. FatSaturated Fat -93.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +99.5%
Contains more GlucoseGlucose +30.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +4645.8%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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 Almonds Bean raw Opinion
Calories 579kcal 347kcal Almonds
Protein 21.15g 21.42g Bean raw
Fats 49.93g 1.23g Almonds
Vitamin C 0mg 6.3mg Bean raw
Net carbs 9.05g 47.05g Bean raw
Carbs 21.55g 62.55g Bean raw
Magnesium 270mg 176mg Almonds
Calcium 269mg 113mg Almonds
Potassium 733mg 1393mg Bean raw
Iron 3.71mg 5.07mg Bean raw
Sugar 4.35g 2.11g Bean raw
Fiber 12.5g 15.5g Bean raw
Copper 1.031mg 0.893mg Almonds
Zinc 3.12mg 2.28mg Almonds
Starch 0.72g 34.17g Bean raw
Phosphorus 481mg 411mg Almonds
Sodium 1mg 12mg Almonds
Vitamin A 2IU 0IU Almonds
Vitamin E 25.63mg 0.21mg Almonds
Manganese 2.179mg 1.148mg Almonds
Selenium 4.1µg 27.9µg Bean raw
Vitamin B1 0.205mg 0.713mg Bean raw
Vitamin B2 1.138mg 0.212mg Almonds
Vitamin B3 3.618mg 1.174mg Almonds
Vitamin B5 0.471mg 0.785mg Bean raw
Vitamin B6 0.137mg 0.474mg Bean raw
Vitamin K 0µg 5.6µg Bean raw
Folate 44µg 525µg Bean raw
Trans Fat 0.015g 0g Bean raw
Choline 52.1mg 66.2mg Bean raw
Saturated Fat 3.802g 0.235g Bean raw
Monounsaturated Fat 31.551g 0.229g Almonds
Polyunsaturated fat 12.329g 0.407g Almonds
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 Almonds
Valine 0.855mg 0.998mg Bean raw
Histidine 0.539mg 0.556mg Bean raw
Fructose 0.11g 0g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
67%
Bean raw
Minerals Daily Need Coverage Score
142%
Almonds
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?
Almonds
Almonds contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almonds
Almonds 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. Almonds - 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.