Bean raw vs. Almonds — In-Depth Nutrition Comparison
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Summary of differences between bean raw and almonds
- Bean raw has more folate, selenium, vitamin B1, vitamin B6, and potassium, while almonds have more vitamin E, vitamin B2, manganese, and magnesium.
- Almonds cover your daily need for vitamin E, 169% more than bean raw.
- Bean raw contains 12 times more folate than almonds. While bean raw contains 525µg of folate, almonds contain only 44µg.
- The amount of saturated fat in bean raw is lower.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of bean raw is 33.
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 EVitamin E | +12104.8% |
| Contains more Vitamin B2Vitamin B2 | +436.8% |
| Contains more Vitamin B3Vitamin B3 | +208.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.21mg | 25.63mg | 169% |
| Folate | 525µg | 44µg | 120% |
| Polyunsaturated fat | 0.407g | 12.329g | 79% |
| Monounsaturated fat | 0.229g | 31.551g | 78% |
| Fats | 1.23g | 49.93g | 75% |
| Vitamin B2 | 0.212mg | 1.138mg | 71% |
| Manganese | 1.148mg | 2.179mg | 45% |
| Selenium | 27.9µg | 4.1µg | 43% |
| Vitamin B1 | 0.713mg | 0.205mg | 42% |
| Vitamin B6 | 0.474mg | 0.137mg | 26% |
| Magnesium | 176mg | 270mg | 22% |
| Potassium | 1393mg | 733mg | 19% |
| Iron | 5.07mg | 3.71mg | 17% |
| Saturated fat | 0.235g | 3.802g | 16% |
| Calcium | 113mg | 269mg | 16% |
| Copper | 0.893mg | 1.031mg | 15% |
| Vitamin B3 | 1.174mg | 3.618mg | 15% |
| Starch | 34.17g | 0.72g | 14% |
| Carbs | 62.55g | 21.55g | 14% |
| Calories | 347kcal | 579kcal | 12% |
| Fiber | 15.5g | 12.5g | 12% |
| Phosphorus | 411mg | 481mg | 10% |
| Zinc | 2.28mg | 3.12mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 0.471mg | 6% |
| Vitamin K | 5.6µg | 0µg | 5% |
| Choline | 66.2mg | 52.1mg | 3% |
| Protein | 21.42g | 21.15g | 1% |
| Net carbs | 47.05g | 9.05g | N/A |
| Sugar | 2.11g | 4.35g | N/A |
| Sodium | 12mg | 1mg | 0% |
| Trans fat | 0g | 0.015g | N/A |
| Tryptophan | 0.237mg | 0.211mg | 0% |
| Threonine | 0.81mg | 0.601mg | 0% |
| Isoleucine | 0.871mg | 0.751mg | 0% |
| Leucine | 1.558mg | 1.473mg | 0% |
| Lysine | 1.356mg | 0.568mg | 0% |
| Methionine | 0.259mg | 0.157mg | 0% |
| Phenylalanine | 1.095mg | 1.132mg | 0% |
| Valine | 0.998mg | 0.855mg | 0% |
| Histidine | 0.556mg | 0.539mg | 0% |
| Fructose | 0g | 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
| 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