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  6. Almonds vs. Broad bean raw

Almonds vs. Broad bean raw — In-Depth Nutrition Comparison

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The main differences between almonds and broad bean raw

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, iron, and calcium; however, broad bean raw has more vitamin K and folate.
  • Daily need coverage for vitamin E for almonds is 163% higher.
  • Broad bean raw has 8 times less magnesium than almonds. Almonds have 270mg of magnesium, while broad bean raw has 33mg.
  • Broad bean raw has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Beans, fava, in pod, raw.

Infographic

Almonds vs Broad 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.
Almonds
Almonds
10
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +718.2%
Contains more CalciumCalcium +627%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +139.4%
Contains more CopperCopper +156.5%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +229.7%
Contains more SeleniumSelenium +412.5%

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% 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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin EVitamin E +2109.5%
Contains more Vitamin B1Vitamin B1 +54.1%
Contains more Vitamin B2Vitamin B2 +292.4%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +236.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Broad bean raw DV% diff.
Vitamin E 25.63mg 1.16mg 163%
Polyunsaturated fat 12.329g 0.342g 80%
Monounsaturated fat 31.551g 0.104g 79%
Fats 49.93g 0.73g 76%
Copper 1.031mg 0.402mg 70%
Manganese 2.179mg 0.661mg 66%
Vitamin B2 1.138mg 0.29mg 65%
Magnesium 270mg 33mg 56%
Phosphorus 481mg 129mg 50%
Vitamin K 0µg 40.9µg 34%
Iron 3.71mg 1.55mg 27%
Folate 44µg 148µg 26%
Protein 21.15g 7.92g 26%
Calories 579kcal 88kcal 25%
Calcium 269mg 37mg 23%
Fiber 12.5g 7.5g 20%
Zinc 3.12mg 1mg 19%
Saturated fat 3.802g 0.118g 17%
Potassium 733mg 332mg 12%
Choline 52.1mg 9%
Vitamin B3 3.618mg 2.249mg 9%
Vitamin B1 0.205mg 0.133mg 6%
Selenium 4.1µg 0.8µg 6%
Vitamin B5 0.471mg 0.225mg 5%
Vitamin C 0mg 3.7mg 4%
Vitamin B6 0.137mg 0.104mg 3%
Vitamin A 0µg 17µg 2%
Sodium 1mg 25mg 1%
Carbs 21.55g 17.63g 1%
Net carbs 9.05g 10.13g N/A
Sugar 4.35g 9.21g N/A
Starch 0.72g 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

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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +167%
Contains more FatsFats +6739.7%
Contains more CarbsCarbs +22.2%
Contains more OtherOther +164.3%
Contains more WaterWater +1546.3%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +30237.5%
Contains more Poly. FatPolyunsaturated fat +3505%
Contains less Sat. FatSaturated fat -96.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.