Bean raw vs. Almond butter — In-Depth Nutrition Comparison
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What are the differences between bean raw and almond butter?
- Bean raw is higher in folate, vitamin B1, selenium, vitamin B6, and fiber, yet almond butter is higher in vitamin E, vitamin B2, manganese, magnesium, and calcium.
- Almond butter's daily need coverage for vitamin E is 160% more.
- Bean raw has 17 times more vitamin B1 than almond butter. While bean raw has 0.713mg of vitamin B1, almond butter has only 0.041mg.
We used Beans, pinto, mature seeds, raw and Nuts, almond butter, plain, without salt added types in this article.
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 | +86.2% |
| Contains more IronIron | +45.3% |
| Contains more SeleniumSelenium | +1062.5% |
| Contains more MagnesiumMagnesium | +58.5% |
| Contains more CalciumCalcium | +207.1% |
| Contains more ZincZinc | +44.3% |
| Contains more PhosphorusPhosphorus | +23.6% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +85.6% |
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 | +1639% |
| Contains more Vitamin B5Vitamin B5 | +146.9% |
| Contains more Vitamin B6Vitamin B6 | +360.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +890.6% |
| Contains more CholineCholine | +27.1% |
| Contains more Vitamin EVitamin E | +11428.6% |
| Contains more Vitamin B2Vitamin B2 | +342.9% |
| Contains more Vitamin B3Vitamin B3 | +168.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.21mg | 24.21mg | 160% |
| Folate | 525µg | 53µg | 118% |
| Polyunsaturated fat | 0.407g | 13.613g | 88% |
| Fats | 1.23g | 55.5g | 83% |
| Monounsaturated fat | 0.229g | 32.445g | 81% |
| Vitamin B1 | 0.713mg | 0.041mg | 56% |
| Vitamin B2 | 0.212mg | 0.939mg | 56% |
| Selenium | 27.9µg | 2.4µg | 46% |
| Manganese | 1.148mg | 2.131mg | 43% |
| Vitamin B6 | 0.474mg | 0.103mg | 29% |
| Magnesium | 176mg | 279mg | 25% |
| Calcium | 113mg | 347mg | 23% |
| Fiber | 15.5g | 10.3g | 21% |
| Iron | 5.07mg | 3.49mg | 20% |
| Potassium | 1393mg | 748mg | 19% |
| Saturated fat | 0.235g | 4.152g | 18% |
| Carbs | 62.55g | 18.82g | 15% |
| Starch | 34.17g | 0.08g | 14% |
| Phosphorus | 411mg | 508mg | 14% |
| Calories | 347kcal | 614kcal | 13% |
| Vitamin B3 | 1.174mg | 3.155mg | 12% |
| Vitamin B5 | 0.785mg | 0.318mg | 9% |
| Zinc | 2.28mg | 3.29mg | 9% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin K | 5.6µg | 0µg | 5% |
| Copper | 0.893mg | 0.934mg | 5% |
| Choline | 66.2mg | 52.1mg | 3% |
| Protein | 21.42g | 20.96g | 1% |
| Net carbs | 47.05g | 8.52g | N/A |
| Sugar | 2.11g | 4.43g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Tryptophan | 0.237mg | 0.159mg | 0% |
| Threonine | 0.81mg | 0.555mg | 0% |
| Isoleucine | 0.871mg | 0.813mg | 0% |
| Leucine | 1.558mg | 1.483mg | 0% |
| Lysine | 1.356mg | 0.612mg | 0% |
| Methionine | 0.259mg | 0.122mg | 0% |
| Phenylalanine | 1.095mg | 1.149mg | 0% |
| Valine | 0.998mg | 0.937mg | 0% |
| Histidine | 0.556mg | 0.55mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +232.4% |
| Contains more WaterWater | +590.9% |
| Contains more OtherOther | +12.7% |
| Contains more FatsFats | +4412.2% |
~equal in
Protein
~20.96g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +14068.1% |
| Contains more Poly. FatPolyunsaturated fat | +3244.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
| Contains more StarchStarch | +42612.5% |
| Contains more GlucoseGlucose | +550% |
| Contains more SucroseSucrose | +119.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g