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Almonds vs. Green beans — In-Depth Nutrition Comparison

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The main differences between almonds and green beans

  • Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc; however, green beans have more vitamin K.
  • Daily need coverage for vitamin E for almonds is 168% higher.
  • Green beans have 18 times less copper than almonds. Almonds have 1.031mg of copper, while green beans have 0.057mg.
  • Green beans have a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Almonds vs Green beans infographic
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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.
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +511.4%
Contains more PotassiumPotassium +402.1%
Contains more IronIron +470.8%
Contains more CopperCopper +1708.8%
Contains more ZincZinc +1148%
Contains more PhosphorusPhosphorus +1558.6%
Contains more ManganeseManganese +664.6%
Contains more SeleniumSelenium +1950%
~equal in Sodium ~1mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +5471.7%
Contains more Vitamin B1Vitamin B1 +177%
Contains more Vitamin B2Vitamin B2 +1073.2%
Contains more Vitamin B3Vitamin B3 +489.3%
Contains more Vitamin B5Vitamin B5 +536.5%
Contains more Vitamin B6Vitamin B6 +144.6%
Contains more FolateFolate +33.3%
Contains more CholineCholine +208.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Green beans DV% diff.
Vitamin E 25.63mg 0.46mg 168%
Copper 1.031mg 0.057mg 108%
Manganese 2.179mg 0.285mg 82%
Polyunsaturated fat 12.329g 0.145g 81%
Vitamin B2 1.138mg 0.097mg 80%
Monounsaturated fat 31.551g 0.011g 79%
Fats 49.93g 0.28g 76%
Phosphorus 481mg 29mg 65%
Magnesium 270mg 18mg 60%
Vitamin K 0µg 47.9µg 40%
Protein 21.15g 1.89g 39%
Iron 3.71mg 0.65mg 38%
Fiber 12.5g 3.2g 37%
Calories 579kcal 35kcal 27%
Zinc 3.12mg 0.25mg 26%
Calcium 269mg 44mg 23%
Vitamin B3 3.618mg 0.614mg 19%
Potassium 733mg 146mg 17%
Saturated fat 3.802g 0.064g 17%
Vitamin C 0mg 9.7mg 11%
Vitamin B1 0.205mg 0.074mg 11%
Vitamin B5 0.471mg 0.074mg 8%
Selenium 4.1µg 0.2µg 7%
Choline 52.1mg 16.9mg 6%
Vitamin B6 0.137mg 0.056mg 6%
Carbs 21.55g 7.88g 5%
Vitamin A 0µg 32µg 4%
Folate 44µg 33µg 3%
Net carbs 9.05g 4.68g N/A
Sugar 4.35g 3.63g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.02mg 0%
Threonine 0.601mg 0.082mg 0%
Isoleucine 0.751mg 0.069mg 0%
Leucine 1.473mg 0.116mg 0%
Lysine 0.568mg 0.091mg 0%
Methionine 0.157mg 0.023mg 0%
Phenylalanine 1.132mg 0.069mg 0%
Valine 0.855mg 0.093mg 0%
Histidine 0.539mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1019%
Contains more FatsFats +17732.1%
Contains more CarbsCarbs +173.5%
Contains more OtherOther +305.5%
Contains more WaterWater +1923.1%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +286727.3%
Contains more Poly. FatPolyunsaturated fat +8402.8%
Contains less Sat. FatSaturated fat -98.3%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.