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  6. Bean raw vs. Almond

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

Bean raw vs Almond 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.
Bean raw
Bean raw
3
:
7
Almond
Almond
Contains more Iron +36.7%
Contains more Potassium +90%
Contains more Selenium +580.5%
Contains more Calcium +138.1%
Contains more Magnesium +53.4%
Contains more Phosphorus +17%
Contains less Sodium -91.7%
Contains more Zinc +36.8%
Contains more Copper +15.5%
Contains more Manganese +89.8%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +36.7%
Contains more Potassium +90%
Contains more Selenium +580.5%
Contains more Calcium +138.1%
Contains more Magnesium +53.4%
Contains more Phosphorus +17%
Contains less Sodium -91.7%
Contains more Zinc +36.8%
Contains more Copper +15.5%
Contains more Manganese +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.
Bean raw
Bean raw
6
:
4
Almond
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +246%
Contains more Folate +1093.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +12104.8%
Contains more Vitamin B2 +436.8%
Contains more Vitamin B3 +208.2%
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 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B5 +66.7%
Contains more Vitamin B6 +246%
Contains more Folate +1093.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +12104.8%
Contains more Vitamin B2 +436.8%
Contains more Vitamin B3 +208.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Almond
Almond
Contains more Carbs +190.3%
Contains more Water +156.9%
Contains more Other +17.2%
Contains more Fats +3959.3%
Equal in Protein - 21.15
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more Carbs +190.3%
Contains more Water +156.9%
Contains more Other +17.2%
Contains more Fats +3959.3%
Equal in Protein - 21.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Almond
Almond
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +13677.7%
Contains more Polyunsaturated fat +2929.2%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +13677.7%
Contains more Polyunsaturated fat +2929.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
5
Almond
Almond
Contains more Starch +4645.8%
Contains more Sucrose +99.5%
Contains more Glucose +30.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +4645.8%
Contains more Sucrose +99.5%
Contains more Glucose +30.8%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Almond Opinion
Net carbs 47.05g 9.05g Bean raw
Protein 21.42g 21.15g Bean raw
Fats 1.23g 49.93g Almond
Carbs 62.55g 21.55g Bean raw
Calories 347kcal 579kcal Almond
Starch 34.17g 0.72g Bean raw
Fructose 0g 0.11g Almond
Sugar 2.11g 4.35g Bean raw
Fiber 15.5g 12.5g Bean raw
Calcium 113mg 269mg Almond
Iron 5.07mg 3.71mg Bean raw
Magnesium 176mg 270mg Almond
Phosphorus 411mg 481mg Almond
Potassium 1393mg 733mg Bean raw
Sodium 12mg 1mg Almond
Zinc 2.28mg 3.12mg Almond
Copper 0.893mg 1.031mg Almond
Manganese 1.148mg 2.179mg Almond
Selenium 27.9µg 4.1µg Bean raw
Vitamin A 0IU 2IU Almond
Vitamin E 0.21mg 25.63mg Almond
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.205mg Bean raw
Vitamin B2 0.212mg 1.138mg Almond
Vitamin B3 1.174mg 3.618mg Almond
Vitamin B5 0.785mg 0.471mg Bean raw
Vitamin B6 0.474mg 0.137mg Bean raw
Folate 525µg 44µg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Tryptophan 0.237mg 0.211mg Bean raw
Threonine 0.81mg 0.601mg Bean raw
Isoleucine 0.871mg 0.751mg Bean raw
Leucine 1.558mg 1.473mg Bean raw
Lysine 1.356mg 0.568mg Bean raw
Methionine 0.259mg 0.157mg Bean raw
Phenylalanine 1.095mg 1.132mg Almond
Valine 0.998mg 0.855mg Bean raw
Histidine 0.556mg 0.539mg Bean raw
Trans Fat 0g 0.015g Bean raw
Saturated Fat 0.235g 3.802g Bean raw
Monounsaturated Fat 0.229g 31.551g Almond
Polyunsaturated fat 0.407g 12.329g 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
Bean raw Almond
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
70%
Bean raw
82%
Almond
Minerals Daily Need Coverage Score
131%
Bean raw
142%
Almond

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.567g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almond
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.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.