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  6. Almonds vs. Kidney beans raw

Almonds vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are almonds and kidney beans raw different?

  • Almonds are richer in vitamin E, fats, vitamin B2, manganese, and magnesium, while kidney beans raw is higher in folate, iron, fiber, vitamin B1, and vitamin B6.
  • Almonds cover your daily need for vitamin E 169% more than kidney beans raw.
  • Almonds contain 60 times more fats than kidney beans raw. Almonds contain 49.93g of fats, while kidney beans raw contains 0.83g.
  • Kidney beans raw has a higher glycemic index (22) than almonds (0).

Nuts, almonds and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Almonds vs Kidney beans raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +88.1%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +113.4%
Contains more SeleniumSelenium +28.1%
Contains more PotassiumPotassium +91.8%
Contains more IronIron +121%
~equal in Copper ~0.958mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin EVitamin E +11550%
Contains more Vitamin B2Vitamin B2 +419.6%
Contains more Vitamin B3Vitamin B3 +75.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +158%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +189.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +795.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Kidney beans raw DV% diff.
Vitamin E 25.63mg 0.22mg 169%
Folate 44µg 394µg 88%
Monounsaturated fat 31.551g 0.064g 79%
Polyunsaturated fat 12.329g 0.457g 79%
Fats 49.93g 0.83g 76%
Omega-6 (Linoleic acid) 12.32g 72%
Vitamin B2 1.138mg 0.219mg 71%
Iron 3.71mg 8.2mg 56%
Fiber 12.5g 24.9g 50%
Manganese 2.179mg 1.021mg 50%
Magnesium 270mg 140mg 31%
Vitamin B1 0.205mg 0.529mg 27%
Potassium 733mg 1406mg 20%
Vitamin B6 0.137mg 0.397mg 20%
Saturated fat 3.802g 0.12g 17%
Vitamin K 0µg 19µg 16%
Carbs 21.55g 60.01g 13%
Calcium 269mg 143mg 13%
Calories 579kcal 333kcal 12%
Phosphorus 481mg 407mg 11%
Vitamin B3 3.618mg 2.06mg 10%
Choline 52.1mg 9%
Copper 1.031mg 0.958mg 8%
Vitamin B5 0.471mg 0.78mg 6%
Protein 21.15g 23.58g 5%
Vitamin C 0mg 4.5mg 5%
Zinc 3.12mg 2.79mg 3%
Selenium 4.1µg 3.2µg 2%
Sodium 1mg 24mg 1%
Protein per 100 calories 3.7g 7.1g N/A
Calories per 10 g protein 274kcal 141kcal N/A
Weight per 100 calories 17g 30g N/A
Unsaturated / Saturated Fat ratio 12 4.3 N/A
Net carbs 9.05g 35.11g N/A
Sugar 4.35g 2.23g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.279mg 0%
Threonine 0.601mg 0.992mg 0%
Isoleucine 0.751mg 1.041mg 0%
Leucine 1.473mg 1.882mg 0%
Lysine 0.568mg 1.618mg 0%
Methionine 0.157mg 0.355mg 0%
Phenylalanine 1.132mg 1.275mg 0%
Valine 0.855mg 1.233mg 0%
Histidine 0.539mg 0.656mg 0%
Fructose 0.11g 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0.002g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +5915.7%
Contains more ProteinProtein +11.5%
Contains more CarbsCarbs +178.5%
Contains more WaterWater +166.4%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +49198.4%
Contains more Poly. FatPolyunsaturated fat +2597.8%
Contains less Sat. FatSaturated fat -96.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.