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Almonds vs. Baked beans — In-Depth Nutrition Comparison

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What are the main differences between almonds and baked beans?

  • Baked beans have less copper, vitamin B2, manganese, magnesium, phosphorus, fiber, zinc, iron, calcium, and vitamin B3 than almonds.
  • Almonds' daily need coverage for copper is 97% higher.
  • Almonds have 23 times more vitamin B2 than baked beans. Almonds have 1.138mg of vitamin B2, while baked beans have 0.049mg.
  • Almonds have a lower glycemic index than baked beans.

We used Nuts, almonds and Beans, baked, home prepared types in this comparison.

Infographic

Almonds vs Baked beans infographic
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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.
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +527.9%
Contains more CalciumCalcium +341%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +86.4%
Contains more CopperCopper +548.4%
Contains more ZincZinc +327.4%
Contains more PhosphorusPhosphorus +341.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +754.5%
Contains more SeleniumSelenium +39%

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% 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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B2Vitamin B2 +2222.4%
Contains more Vitamin B3Vitamin B3 +786.8%
Contains more Vitamin B5Vitamin B5 +203.9%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~48µg

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +281.8%
Contains more FatsFats +869.5%
Contains more OtherOther +17.9%
Contains more WaterWater +1377.8%
~equal in Carbs ~21.63g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +1379.2%
Contains more Poly. FatPolyunsaturated fat +1566.1%
Contains less Sat. FatSaturated fat -48.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Baked beans
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Almonds Baked beans DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.159mg 97%
Vitamin B2 1.138mg 0.049mg 84%
Manganese 2.179mg 0.255mg 84%
Polyunsaturated fat 12.329g 0.74g 77%
Monounsaturated fat 31.551g 2.133g 74%
Fats 49.93g 5.15g 69%
Magnesium 270mg 43mg 54%
Phosphorus 481mg 109mg 53%
Protein 21.15g 5.54g 31%
Fiber 12.5g 5.5g 28%
Iron 3.71mg 1.99mg 22%
Zinc 3.12mg 0.73mg 22%
Calories 579kcal 155kcal 21%
Calcium 269mg 61mg 21%
Vitamin B3 3.618mg 0.408mg 20%
Sodium 1mg 422mg 18%
Potassium 733mg 358mg 11%
Choline 52.1mg 9%
Saturated fat 3.802g 1.948g 8%
Vitamin B1 0.205mg 0.136mg 6%
Vitamin B5 0.471mg 0.155mg 6%
Vitamin B6 0.137mg 0.09mg 4%
Selenium 4.1µg 5.7µg 3%
Cholesterol 0mg 5mg 2%
Folate 44µg 48µg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 9.05g 16.13g N/A
Carbs 21.55g 21.63g 0%
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.067mg 0%
Threonine 0.601mg 0.228mg 0%
Isoleucine 0.751mg 0.242mg 0%
Leucine 1.473mg 0.428mg 0%
Lysine 0.568mg 0.379mg 0%
Methionine 0.157mg 0.086mg 0%
Phenylalanine 1.132mg 0.287mg 0%
Valine 0.855mg 0.282mg 0%
Histidine 0.539mg 0.153mg 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?

ok
ok
is better in case of low diet
Almonds Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
9%
Baked beans
Minerals Daily Need Coverage Score
142%
Almonds
39%
Baked beans

Comparison summary

Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 1.854g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 421mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.