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  6. Bean raw vs. Almond butter

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

Bean raw vs Almond butter 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 butter
Almond butter
Contains more Iron +45.3%
Contains more Potassium +86.2%
Contains more Selenium +1062.5%
Contains more Calcium +207.1%
Contains more Magnesium +58.5%
Contains more Phosphorus +23.6%
Contains less Sodium -41.7%
Contains more Zinc +44.3%
Contains more Manganese +85.6%
Equal in Copper - 0.934
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Iron +45.3%
Contains more Potassium +86.2%
Contains more Selenium +1062.5%
Contains more Calcium +207.1%
Contains more Magnesium +58.5%
Contains more Phosphorus +23.6%
Contains less Sodium -41.7%
Contains more Zinc +44.3%
Contains more Manganese +85.6%
Equal in Copper - 0.934

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 butter
Almond butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1639%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +360.2%
Contains more Folate +890.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +11428.6%
Contains more Vitamin B2 +342.9%
Contains more Vitamin B3 +168.7%
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 butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1639%
Contains more Vitamin B5 +146.9%
Contains more Vitamin B6 +360.2%
Contains more Folate +890.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +11428.6%
Contains more Vitamin B2 +342.9%
Contains more Vitamin B3 +168.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Almond butter
Almond butter
Contains more Carbs +232.4%
Contains more Water +590.9%
Contains more Other +12.7%
Contains more Fats +4412.2%
Equal in Protein - 20.96
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 butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Carbs +232.4%
Contains more Water +590.9%
Contains more Other +12.7%
Contains more Fats +4412.2%
Equal in Protein - 20.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +14068.1%
Contains more Polyunsaturated fat +3244.7%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +14068.1%
Contains more Polyunsaturated fat +3244.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
2
Almond butter
Almond butter
Contains more Starch +42612.5%
Contains more Glucose +550%
Contains more Sucrose +119.2%
Contains more Maltose +∞%
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 butter
2% 96%
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 Starch +42612.5%
Contains more Glucose +550%
Contains more Sucrose +119.2%
Contains more Maltose +∞%

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 butter
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 butter Opinion
Net carbs 47.05g 8.52g Bean raw
Protein 21.42g 20.96g Bean raw
Fats 1.23g 55.5g Almond butter
Carbs 62.55g 18.82g Bean raw
Calories 347kcal 614kcal Almond butter
Starch 34.17g 0.08g Bean raw
Sugar 2.11g 4.43g Bean raw
Fiber 15.5g 10.3g Bean raw
Calcium 113mg 347mg Almond butter
Iron 5.07mg 3.49mg Bean raw
Magnesium 176mg 279mg Almond butter
Phosphorus 411mg 508mg Almond butter
Potassium 1393mg 748mg Bean raw
Sodium 12mg 7mg Almond butter
Zinc 2.28mg 3.29mg Almond butter
Copper 0.893mg 0.934mg Almond butter
Manganese 1.148mg 2.131mg Almond butter
Selenium 27.9µg 2.4µg Bean raw
Vitamin A 0IU 1IU Almond butter
Vitamin E 0.21mg 24.21mg Almond butter
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.041mg Bean raw
Vitamin B2 0.212mg 0.939mg Almond butter
Vitamin B3 1.174mg 3.155mg Almond butter
Vitamin B5 0.785mg 0.318mg Bean raw
Vitamin B6 0.474mg 0.103mg Bean raw
Folate 525µg 53µg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Tryptophan 0.237mg 0.159mg Bean raw
Threonine 0.81mg 0.555mg Bean raw
Isoleucine 0.871mg 0.813mg Bean raw
Leucine 1.558mg 1.483mg Bean raw
Lysine 1.356mg 0.612mg Bean raw
Methionine 0.259mg 0.122mg Bean raw
Phenylalanine 1.095mg 1.149mg Almond butter
Valine 0.998mg 0.937mg Bean raw
Histidine 0.556mg 0.55mg Bean raw
Saturated Fat 0.235g 4.152g Bean raw
Monounsaturated Fat 0.229g 32.445g Almond butter
Polyunsaturated fat 0.407g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Almond butter
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
71%
Almond butter
Minerals Daily Need Coverage Score
131%
Bean raw
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 2.32g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.917g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.5)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almond butter
Almond butter 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.