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  6. Almond vs. Green bean raw

Almond vs. Green bean raw — In-Depth Nutrition Comparison

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Summary of differences between Almond and Green bean raw

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, and Zinc, while Green bean raw has more Vitamin K.
  • Almond covers your daily need of Vitamin E 168% more than Green bean raw.
  • Almond contains 15 times more Copper than Green bean raw. While Almond contains 1.031mg of Copper, Green bean raw contains only 0.069mg.

These are the specific foods used in this comparison Nuts, almonds and Beans, snap, green, raw.

Infographic

Almond vs Green 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.
Almond
Almond
10
:
0
Green bean raw
Green bean raw
Contains more Calcium +627%
Contains more Iron +260.2%
Contains more Magnesium +980%
Contains more Phosphorus +1165.8%
Contains more Potassium +247.4%
Contains less Sodium -83.3%
Contains more Zinc +1200%
Contains more Copper +1394.2%
Contains more Manganese +908.8%
Contains more Selenium +583.3%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +627%
Contains more Iron +260.2%
Contains more Magnesium +980%
Contains more Phosphorus +1165.8%
Contains more Potassium +247.4%
Contains less Sodium -83.3%
Contains more Zinc +1200%
Contains more Copper +1394.2%
Contains more Manganese +908.8%
Contains more Selenium +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.
Almond
Almond
6
:
4
Green bean raw
Green bean raw
Contains more Vitamin E +6151.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +994.2%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B5 +109.3%
Contains more Folate +33.3%
Contains more Vitamin A +34400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.141
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%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin E +6151.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +994.2%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B5 +109.3%
Contains more Folate +33.3%
Contains more Vitamin A +34400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.141

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Green bean raw
Green bean raw
Contains more Protein +1055.7%
Contains more Fats +22595.5%
Contains more Carbs +209.2%
Contains more Other +348.5%
Contains more Water +1948.1%
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
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Protein +1055.7%
Contains more Fats +22595.5%
Contains more Carbs +209.2%
Contains more Other +348.5%
Contains more Water +1948.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +315410%
Contains more Polyunsaturated fat +10810.6%
Contains less Saturated Fat -98.7%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +315410%
Contains more Polyunsaturated fat +10810.6%
Contains less Saturated Fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
3
:
3
Green bean raw
Green bean raw
Contains more Sucrose +997.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +22.2%
Contains more Glucose +788.2%
Contains more Fructose +1163.6%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +997.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +22.2%
Contains more Glucose +788.2%
Contains more Fructose +1163.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Green bean 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 Green bean raw Opinion
Net carbs 9.05g 4.27g Almond
Protein 21.15g 1.83g Almond
Fats 49.93g 0.22g Almond
Carbs 21.55g 6.97g Almond
Calories 579kcal 31kcal Almond
Starch 0.72g 0.88g Green bean raw
Fructose 0.11g 1.39g Green bean raw
Sugar 4.35g 3.26g Green bean raw
Fiber 12.5g 2.7g Almond
Calcium 269mg 37mg Almond
Iron 3.71mg 1.03mg Almond
Magnesium 270mg 25mg Almond
Phosphorus 481mg 38mg Almond
Potassium 733mg 211mg Almond
Sodium 1mg 6mg Almond
Zinc 3.12mg 0.24mg Almond
Copper 1.031mg 0.069mg Almond
Manganese 2.179mg 0.216mg Almond
Selenium 4.1µg 0.6µg Almond
Vitamin A 2IU 690IU Green bean raw
Vitamin A RAE 0µg 35µg Green bean raw
Vitamin E 25.63mg 0.41mg Almond
Vitamin C 0mg 12.2mg Green bean raw
Vitamin B1 0.205mg 0.082mg Almond
Vitamin B2 1.138mg 0.104mg Almond
Vitamin B3 3.618mg 0.734mg Almond
Vitamin B5 0.471mg 0.225mg Almond
Vitamin B6 0.137mg 0.141mg Green bean raw
Folate 44µg 33µg Almond
Vitamin K 0µg 43µg Green bean raw
Tryptophan 0.211mg 0.019mg Almond
Threonine 0.601mg 0.079mg Almond
Isoleucine 0.751mg 0.066mg Almond
Leucine 1.473mg 0.112mg Almond
Lysine 0.568mg 0.088mg Almond
Methionine 0.157mg 0.022mg Almond
Phenylalanine 1.132mg 0.067mg Almond
Valine 0.855mg 0.09mg Almond
Histidine 0.539mg 0.034mg Almond
Trans Fat 0.015g 0g Green bean raw
Saturated Fat 3.802g 0.05g Green bean raw
Monounsaturated Fat 31.551g 0.01g Almond
Polyunsaturated fat 12.329g 0.113g 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 Green bean 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
27%
Green bean raw
Minerals Daily Need Coverage Score
142%
Almond
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 1.09g)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 3.752g)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.6)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 20)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.