Bean raw vs. Almond — In-Depth Nutrition Comparison
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Summary of differences between Bean raw and Almond
- Bean raw has more Folate, Selenium, Vitamin B1, Vitamin B6, and Potassium, while Almond has more Vitamin E , Vitamin B2, Manganese, and Magnesium.
- Almond covers your daily need of Vitamin E 169% more than Bean raw.
- Bean raw contains 12 times more Folate than Almond. While Bean raw contains 525µg of Folate, Almond contains only 44µg.
- The amount of Saturated Fat in Bean raw is lower.
These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Nuts, almonds.
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.
| Contains more PotassiumPotassium | +90% |
| Contains more IronIron | +36.7% |
| Contains more SeleniumSelenium | +580.5% |
| Contains more MagnesiumMagnesium | +53.4% |
| Contains more CalciumCalcium | +138.1% |
| Contains more CopperCopper | +15.5% |
| Contains more ZincZinc | +36.8% |
| Contains more PhosphorusPhosphorus | +17% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +89.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +247.8% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +246% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1093.2% |
| Contains more CholineCholine | +27.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin E | +12104.8% |
| Contains more Vitamin B2Vitamin B2 | +436.8% |
| Contains more Vitamin B3Vitamin B3 | +208.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +190.3% |
| Contains more WaterWater | +156.9% |
| Contains more OtherOther | +17.2% |
| Contains more FatsFats | +3959.3% |
~equal in
Protein
~21.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -93.8% |
| Contains more Mono. FatMonounsaturated Fat | +13677.7% |
| Contains more Poly. FatPolyunsaturated fat | +2929.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +4645.8% |
| Contains more SucroseSucrose | +99.5% |
| Contains more GlucoseGlucose | +30.8% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 347kcal | 579kcal |
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| Protein | 21.42g | 21.15g |
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| Fats | 1.23g | 49.93g |
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| Vitamin C | 6.3mg | 0mg |
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| Net carbs | 47.05g | 9.05g |
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| Carbs | 62.55g | 21.55g |
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| Magnesium | 176mg | 270mg |
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| Calcium | 113mg | 269mg |
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| Potassium | 1393mg | 733mg |
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| Iron | 5.07mg | 3.71mg |
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| Sugar | 2.11g | 4.35g |
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| Fiber | 15.5g | 12.5g |
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| Copper | 0.893mg | 1.031mg |
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| Zinc | 2.28mg | 3.12mg |
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| Starch | 34.17g | 0.72g |
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| Phosphorus | 411mg | 481mg |
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| Sodium | 12mg | 1mg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.21mg | 25.63mg |
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| Manganese | 1.148mg | 2.179mg |
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| Selenium | 27.9µg | 4.1µg |
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| Vitamin B1 | 0.713mg | 0.205mg |
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| Vitamin B2 | 0.212mg | 1.138mg |
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| Vitamin B3 | 1.174mg | 3.618mg |
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| Vitamin B5 | 0.785mg | 0.471mg |
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| Vitamin B6 | 0.474mg | 0.137mg |
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| Vitamin K | 5.6µg | 0µg |
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| Folate | 525µg | 44µg |
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| Trans Fat | 0g | 0.015g |
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| Choline | 66.2mg | 52.1mg |
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| Saturated Fat | 0.235g | 3.802g |
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| Monounsaturated Fat | 0.229g | 31.551g |
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| Polyunsaturated fat | 0.407g | 12.329g |
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| Tryptophan | 0.237mg | 0.211mg |
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| Threonine | 0.81mg | 0.601mg |
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| Isoleucine | 0.871mg | 0.751mg |
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| Leucine | 1.558mg | 1.473mg |
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| Lysine | 1.356mg | 0.568mg |
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| Methionine | 0.259mg | 0.157mg |
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| Phenylalanine | 1.095mg | 1.132mg |
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| Valine | 0.998mg | 0.855mg |
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| Histidine | 0.556mg | 0.539mg |
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| Fructose | 0g | 0.11g |
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| Omega-3 - ALA | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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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
67%
78%
Minerals Daily Need Coverage Score
131%
142%
Comparison summary
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated Fat?
Bean raw is lower in Saturated Fat (difference - 3.567g)
Which food is cheaper?
Bean raw is cheaper (difference - $0.9)
Which food contains less Sodium?
Almond contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.