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, vitamin B2, manganese, and magnesium, while kidney beans raw is higher in folate, iron, fiber, vitamin B1, vitamin B6, and potassium.
- Almonds cover your daily need for vitamin E, 169% more than kidney beans raw.
- Almonds contain 5 times more vitamin B2 than kidney beans raw. Almonds contain 1.138mg of vitamin B2, while kidney beans raw contains 0.219mg.
- 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.
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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.
| 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% |
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.
| Contains more Vitamin EVitamin E | +11550% |
| Contains more Vitamin B2Vitamin B2 | +419.6% |
| Contains more Vitamin B3Vitamin B3 | +75.6% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
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% |
| Contains more OtherOther | +29.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 0.22mg | 169% |
| Folate | 44µg | 394µg | 88% |
| Polyunsaturated fat | 12.329g | 0.457g | 79% |
| Monounsaturated fat | 31.551g | 0.064g | 79% |
| Fats | 49.93g | 0.83g | 76% |
| 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% |
| Calcium | 269mg | 143mg | 13% |
| Carbs | 21.55g | 60.01g | 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% |
| 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 | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
56%
Minerals Daily Need Coverage Score
142%
130%
Comparison summary
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 3.682g)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $1.2)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.