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  6. Bean raw vs. Mixed nuts

Bean raw vs. Mixed nuts — In-Depth Nutrition Comparison

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How are bean raw and mixed nuts different?

  • Bean raw is higher in folate, vitamin B1, fiber, iron, and potassium; however, mixed nuts are richer in vitamin E, vitamin B3, manganese, and magnesium.
  • Daily need coverage for folate for bean raw is 111% higher.
  • Bean raw contains 4 times more vitamin B1 than mixed nuts. While bean raw contains 0.713mg of vitamin B1, mixed nuts contain only 0.189mg.
  • Bean raw has less saturated fat.

Beans, pinto, mature seeds, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Bean raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more PotassiumPotassium +120.4%
Contains more IronIron +94.3%
Contains more MagnesiumMagnesium +30.1%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +10.9%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +77.7%
Contains more SeleniumSelenium +21.5%
~equal in Calcium ~117mg
~equal in Copper ~0.907mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +1160%
Contains more Vitamin B1Vitamin B1 +277.2%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more FolateFolate +532.5%
Contains more CholineCholine +27.3%
Contains more Vitamin EVitamin E +3623.8%
Contains more Vitamin B3Vitamin B3 +556.6%
Contains more Vitamin B5Vitamin B5 +45.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg

All nutrients comparison - raw data values

Nutrient Bean raw Mixed nuts DV% diff.
Folate 525µg 83µg 111%
Polyunsaturated fat 0.407g 14.612g 95%
Fats 1.23g 53.95g 81%
Monounsaturated fat 0.229g 28.488g 71%
Vitamin E 0.21mg 7.82mg 51%
Vitamin B1 0.713mg 0.189mg 44%
Vitamin B3 1.174mg 7.709mg 41%
Saturated fat 0.235g 8.711g 39%
Manganese 1.148mg 2.04mg 39%
Fiber 15.5g 7g 34%
Iron 5.07mg 2.61mg 31%
Potassium 1393mg 632mg 22%
Carbs 62.55g 21.05g 14%
Calories 347kcal 607kcal 13%
Magnesium 176mg 229mg 13%
Starch 34.17g 4.2g 12%
Selenium 27.9µg 33.9µg 11%
Zinc 2.28mg 3.36mg 10%
Vitamin B6 0.474mg 0.352mg 9%
Vitamin B5 0.785mg 1.14mg 7%
Phosphorus 411mg 456mg 6%
Vitamin C 6.3mg 0.5mg 6%
Protein 21.42g 20.04g 3%
Choline 66.2mg 52mg 3%
Copper 0.893mg 0.907mg 2%
Vitamin B2 0.212mg 0.196mg 1%
Net carbs 47.05g 14.05g N/A
Calcium 113mg 117mg 0%
Sugar 2.11g 4.15g N/A
Sodium 12mg 5mg 0%
Vitamin K 5.6µg 5.7µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.237mg 0.22mg 0%
Threonine 0.81mg 0.703mg 0%
Isoleucine 0.871mg 0.826mg 0%
Leucine 1.558mg 1.656mg 0%
Lysine 1.356mg 0.782mg 0%
Methionine 0.259mg 0.283mg 0%
Phenylalanine 1.095mg 1.182mg 0%
Valine 0.998mg 1.001mg 0%
Histidine 0.556mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +197.1%
Contains more WaterWater +444.7%
Contains more OtherOther +20.5%
Contains more FatsFats +4286.2%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +12340.2%
Contains more Poly. FatPolyunsaturated fat +3490.2%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +713.6%
Contains more GlucoseGlucose +∞%
Contains more SucroseSucrose +109.6%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.