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  6. Almond vs. Kidney beans raw

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

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How are Almond and Kidney beans raw different?

  • Almond is richer in Vitamin E , Vitamin B2, Manganese, and Magnesium, while Kidney beans raw is higher in Folate, Iron, Fiber, Vitamin B1, Vitamin B6, and Potassium.
  • Almond covers your daily need of Vitamin E 169% more than Kidney beans raw.
  • Almond contains 5 times more Vitamin B2 than Kidney beans raw. Almond contains 1.138mg of Vitamin B2, while Kidney beans raw contains 0.219mg.

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

Infographic

Almond vs Kidney beans 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
8
:
2
Kidney beans raw
Kidney beans raw
Contains more Calcium +88.1%
Contains more Magnesium +92.9%
Contains more Phosphorus +18.2%
Contains less Sodium -95.8%
Contains more Zinc +11.8%
Contains more Manganese +113.4%
Contains more Selenium +28.1%
Contains more Iron +121%
Contains more Potassium +91.8%
Equal in Copper - 0.958
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +88.1%
Contains more Magnesium +92.9%
Contains more Phosphorus +18.2%
Contains less Sodium -95.8%
Contains more Zinc +11.8%
Contains more Manganese +113.4%
Contains more Selenium +28.1%
Contains more Iron +121%
Contains more Potassium +91.8%
Equal in Copper - 0.958

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
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin E +11550%
Contains more Vitamin B2 +419.6%
Contains more Vitamin B3 +75.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +189.8%
Contains more Folate +795.5%
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%
Kidney beans 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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +11550%
Contains more Vitamin B2 +419.6%
Contains more Vitamin B3 +75.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +158%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +189.8%
Contains more Folate +795.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
1
:
4
Kidney beans raw
Kidney beans raw
Contains more Fats +5915.7%
Contains more Protein +11.5%
Contains more Carbs +178.5%
Contains more Water +166.4%
Contains more Other +29.4%
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
Kidney beans raw
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 Fats +5915.7%
Contains more Protein +11.5%
Contains more Carbs +178.5%
Contains more Water +166.4%
Contains more Other +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +49198.4%
Contains more Polyunsaturated fat +2597.8%
Contains less Saturated Fat -96.8%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +49198.4%
Contains more Polyunsaturated fat +2597.8%
Contains less Saturated Fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Kidney beans raw Opinion
Net carbs 9.05g 35.11g Kidney beans raw
Protein 21.15g 23.58g Kidney beans raw
Fats 49.93g 0.83g Almond
Carbs 21.55g 60.01g Kidney beans raw
Calories 579kcal 333kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 2.23g Kidney beans raw
Fiber 12.5g 24.9g Kidney beans raw
Calcium 269mg 143mg Almond
Iron 3.71mg 8.2mg Kidney beans raw
Magnesium 270mg 140mg Almond
Phosphorus 481mg 407mg Almond
Potassium 733mg 1406mg Kidney beans raw
Sodium 1mg 24mg Almond
Zinc 3.12mg 2.79mg Almond
Copper 1.031mg 0.958mg Almond
Manganese 2.179mg 1.021mg Almond
Selenium 4.1µg 3.2µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.22mg Almond
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.205mg 0.529mg Kidney beans raw
Vitamin B2 1.138mg 0.219mg Almond
Vitamin B3 3.618mg 2.06mg Almond
Vitamin B5 0.471mg 0.78mg Kidney beans raw
Vitamin B6 0.137mg 0.397mg Kidney beans raw
Folate 44µg 394µg Kidney beans raw
Vitamin K 0µg 19µg Kidney beans raw
Tryptophan 0.211mg 0.279mg Kidney beans raw
Threonine 0.601mg 0.992mg Kidney beans raw
Isoleucine 0.751mg 1.041mg Kidney beans raw
Leucine 1.473mg 1.882mg Kidney beans raw
Lysine 0.568mg 1.618mg Kidney beans raw
Methionine 0.157mg 0.355mg Kidney beans raw
Phenylalanine 1.132mg 1.275mg Kidney beans raw
Valine 0.855mg 1.233mg Kidney beans raw
Histidine 0.539mg 0.656mg Kidney beans raw
Trans Fat 0.015g 0g Kidney beans raw
Saturated Fat 3.802g 0.12g Kidney beans raw
Monounsaturated Fat 31.551g 0.064g Almond
Polyunsaturated fat 12.329g 0.457g 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 Kidney beans 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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
142%
Almond
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 3.682g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.