Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Almonds

Bean raw vs. Almonds — In-Depth Nutrition Comparison

Compare

Summary of differences between Bean raw and Almonds

  • Bean raw has more Folate, Selenium, Vitamin B1, Vitamin B6, and Potassium, while Almonds has more Vitamin E, Vitamin B2, Manganese, and Magnesium.
  • Almonds covers your daily need of 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.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Nuts, almonds.

Infographic

Bean raw vs Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 EVitamin E +12104.8%
Contains more Vitamin B2Vitamin B2 +436.8%
Contains more Vitamin B3Vitamin B3 +208.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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
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
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 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.
Bean raw Almonds
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 Almonds Opinion
Calories 347kcal 579kcal Almonds
Protein 21.42g 21.15g Bean raw
Fats 1.23g 49.93g Almonds
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 9.05g Bean raw
Carbs 62.55g 21.55g Bean raw
Magnesium 176mg 270mg Almonds
Calcium 113mg 269mg Almonds
Potassium 1393mg 733mg Bean raw
Iron 5.07mg 3.71mg Bean raw
Sugar 2.11g 4.35g Bean raw
Fiber 15.5g 12.5g Bean raw
Copper 0.893mg 1.031mg Almonds
Zinc 2.28mg 3.12mg Almonds
Starch 34.17g 0.72g Bean raw
Phosphorus 411mg 481mg Almonds
Sodium 12mg 1mg Almonds
Vitamin A 0IU 2IU Almonds
Vitamin E 0.21mg 25.63mg Almonds
Manganese 1.148mg 2.179mg Almonds
Selenium 27.9µg 4.1µg Bean raw
Vitamin B1 0.713mg 0.205mg Bean raw
Vitamin B2 0.212mg 1.138mg Almonds
Vitamin B3 1.174mg 3.618mg Almonds
Vitamin B5 0.785mg 0.471mg Bean raw
Vitamin B6 0.474mg 0.137mg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Folate 525µg 44µg Bean raw
Trans Fat 0g 0.015g Bean raw
Choline 66.2mg 52.1mg Bean raw
Saturated Fat 0.235g 3.802g Bean raw
Monounsaturated Fat 0.229g 31.551g Almonds
Polyunsaturated fat 0.407g 12.329g Almonds
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 Almonds
Valine 0.998mg 0.855mg Bean raw
Histidine 0.556mg 0.539mg Bean raw
Fructose 0g 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
78%
Almonds
Minerals Daily Need Coverage Score
131%
Bean raw
142%
Almonds

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?
Almonds
Almonds contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almonds
Almonds 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. Almonds - 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.