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  6. Almonds vs. Navy bean raw

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

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What are the differences between almonds and navy bean raw?

  • Almonds are higher in manganese, copper, vitamin B2, phosphorus, magnesium, calcium, iron, and zinc, yet navy bean raw is higher in folate and vitamin C.
  • Almonds' daily need coverage for manganese is 77% more.
  • Almonds have 18 times more calcium than navy bean raw. While almonds have 269mg of calcium, navy bean raw has only 15mg.
  • The glycemic index of almonds is lower.

We used Nuts, almonds and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Almonds vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +167.3%
Contains more CalciumCalcium +1693.3%
Contains more PotassiumPotassium +138.8%
Contains more IronIron +92.2%
Contains more CopperCopper +189.6%
Contains more ZincZinc +250.6%
Contains more PhosphorusPhosphorus +381%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +434.1%
Contains more SeleniumSelenium +583.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +429.3%
Contains more Vitamin B3Vitamin B3 +196.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more FolateFolate +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Navy bean raw DV% diff.
Vitamin E 25.63mg 171%
Polyunsaturated fat 12.329g 0.407g 79%
Monounsaturated fat 31.551g 0.052g 79%
Manganese 2.179mg 0.408mg 77%
Fats 49.93g 0.7g 76%
Copper 1.031mg 0.356mg 75%
Vitamin B2 1.138mg 0.215mg 71%
Phosphorus 481mg 100mg 54%
Fiber 12.5g 50%
Magnesium 270mg 101mg 40%
Protein 21.15g 6.15g 30%
Calories 579kcal 67kcal 26%
Calcium 269mg 15mg 25%
Folate 44µg 132µg 22%
Iron 3.71mg 1.93mg 22%
Vitamin C 0mg 18.8mg 21%
Zinc 3.12mg 0.89mg 20%
Saturated fat 3.802g 0.085g 17%
Vitamin B1 0.205mg 0.39mg 15%
Vitamin B3 3.618mg 1.22mg 15%
Potassium 733mg 307mg 13%
Choline 52.1mg 9%
Vitamin B5 0.471mg 0.825mg 7%
Selenium 4.1µg 0.6µg 6%
Vitamin B6 0.137mg 0.191mg 4%
Carbs 21.55g 13.05g 3%
Sodium 1mg 13mg 1%
Net carbs 9.05g 13.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.064mg 0%
Threonine 0.601mg 0.258mg 0%
Isoleucine 0.751mg 0.273mg 0%
Leucine 1.473mg 0.442mg 0%
Lysine 0.568mg 0.35mg 0%
Methionine 0.157mg 0.064mg 0%
Phenylalanine 1.132mg 0.31mg 0%
Valine 0.855mg 0.316mg 0%
Histidine 0.539mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +243.9%
Contains more FatsFats +7032.9%
Contains more CarbsCarbs +65.1%
Contains more OtherOther +211.6%
Contains more WaterWater +1694.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +60575%
Contains more Poly. FatPolyunsaturated fat +2929.2%
Contains less Sat. FatSaturated fat -97.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.