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Almond vs. Beechnuts — In-Depth Nutrition Comparison

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How are Almond and Beechnuts different?

  • Almond is richer in Phosphorus, Magnesium, Vitamin B2, Copper, Manganese, Calcium, and Zinc, while Beechnuts are higher in Vitamin B6, Folate, and Vitamin C.
  • Almond covers your daily need of Phosphorus 69% more than Beechnuts.

Nuts, almonds and Nuts, beechnuts, dried types were used in this article.

Infographic

Almond vs Beechnuts 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.
Contains more Calcium +26800%
Contains more Iron +50.8%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -97.4%
Contains more Zinc +766.7%
Contains more Copper +53.9%
Contains more Manganese +62.5%
Contains more Potassium +38.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Contains more Calcium +26800%
Contains more Iron +50.8%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -97.4%
Contains more Zinc +766.7%
Contains more Copper +53.9%
Contains more Manganese +62.5%
Contains more Potassium +38.7%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +312.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B6 +399.3%
Contains more Folate +156.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +206.7%
Contains more Vitamin B3 +312.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B6 +399.3%
Contains more Folate +156.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +241.1%
Contains more Carbs +55.5%
Contains more Water +49.7%
Contains more Other +25%
Equal in Fats - 50
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% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more Protein +241.1%
Contains more Carbs +55.5%
Contains more Water +49.7%
Contains more Other +25%
Equal in Fats - 50

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.5%
Contains more Monounsaturated Fat +44.1%
Contains more Polyunsaturated fat +62.9%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Contains less Saturated Fat -33.5%
Contains more Monounsaturated Fat +44.1%
Contains more Polyunsaturated fat +62.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Beechnuts Opinion
Net carbs 9.05g 33.5g Beechnuts
Protein 21.15g 6.2g Almond
Fats 49.93g 50g Beechnuts
Carbs 21.55g 33.5g Beechnuts
Calories 579kcal 576kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Beechnuts
Fiber 12.5g Almond
Calcium 269mg 1mg Almond
Iron 3.71mg 2.46mg Almond
Magnesium 270mg 0mg Almond
Phosphorus 481mg 0mg Almond
Potassium 733mg 1017mg Beechnuts
Sodium 1mg 38mg Almond
Zinc 3.12mg 0.36mg Almond
Copper 1.031mg 0.67mg Almond
Manganese 2.179mg 1.341mg Almond
Selenium 4.1µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin C 0mg 15.5mg Beechnuts
Vitamin B1 0.205mg 0.304mg Beechnuts
Vitamin B2 1.138mg 0.371mg Almond
Vitamin B3 3.618mg 0.877mg Almond
Vitamin B5 0.471mg 0.925mg Beechnuts
Vitamin B6 0.137mg 0.684mg Beechnuts
Folate 44µg 113µg Beechnuts
Choline 52.1mg Almond
Tryptophan 0.211mg 0.069mg Almond
Threonine 0.601mg 0.221mg Almond
Isoleucine 0.751mg 0.245mg Almond
Leucine 1.473mg 0.367mg Almond
Lysine 0.568mg 0.367mg Almond
Methionine 0.157mg 0.146mg Almond
Phenylalanine 1.132mg 0.262mg Almond
Valine 0.855mg 0.346mg Almond
Histidine 0.539mg 0.172mg Almond
Trans Fat 0.015g Beechnuts
Saturated Fat 3.802g 5.719g Almond
Monounsaturated Fat 31.551g 21.892g Almond
Polyunsaturated fat 12.329g 20.089g Beechnuts
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 Beechnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Almond
41%
Beechnuts
Minerals Daily Need Coverage Score
142%
Almond
60%
Beechnuts

Comparison summary

Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 4.35g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 1.917g)
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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.