Beans vs. Almonds — In-Depth Nutrition Comparison
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Significant differences between beans and almonds
- The amount of vitamin E, copper, vitamin B2, magnesium, phosphorus, iron, fiber, calcium, and vitamin B3 in almonds is higher than in beans.
- Almonds cover your daily vitamin E needs 170% more than beans.
- Beans contain less saturated fat.
- Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Beans, baked, canned, no salt added 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 MagnesiumMagnesium | +743.8% |
| Contains more CalciumCalcium | +438% |
| Contains more PotassiumPotassium | +147.6% |
| Contains more IronIron | +1179.3% |
| Contains more CopperCopper | +400.5% |
| Contains more ZincZinc | +122.9% |
| Contains more PhosphorusPhosphorus | +362.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +16986.7% |
| Contains more Vitamin B1Vitamin B1 | +36.7% |
| Contains more Vitamin B2Vitamin B2 | +1796.7% |
| Contains more Vitamin B3Vitamin B3 | +741.4% |
| Contains more FolateFolate | +83.3% |
| Contains more CholineCholine | +69.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.15mg | 25.63mg | 170% |
| Manganese | 2.179mg | 95% | |
| Copper | 0.206mg | 1.031mg | 92% |
| Vitamin B2 | 0.06mg | 1.138mg | 83% |
| Polyunsaturated fat | 0.172g | 12.329g | 81% |
| Monounsaturated fat | 0.035g | 31.551g | 79% |
| Fats | 0.4g | 49.93g | 76% |
| Magnesium | 32mg | 270mg | 57% |
| Phosphorus | 104mg | 481mg | 54% |
| Iron | 0.29mg | 3.71mg | 43% |
| Protein | 4.8g | 21.15g | 33% |
| Fiber | 5.5g | 12.5g | 28% |
| Calories | 105kcal | 579kcal | 24% |
| Calcium | 50mg | 269mg | 22% |
| Vitamin B3 | 0.43mg | 3.618mg | 20% |
| Saturated fat | 0.103g | 3.802g | 17% |
| Zinc | 1.4mg | 3.12mg | 16% |
| Potassium | 296mg | 733mg | 13% |
| Vitamin B5 | 0.471mg | 9% | |
| Vitamin B1 | 0.15mg | 0.205mg | 5% |
| Folate | 24µg | 44µg | 5% |
| Choline | 30.8mg | 52.1mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin A | 5µg | 0µg | 1% |
| Selenium | 4.5µg | 4.1µg | 1% |
| Vitamin B6 | 0.13mg | 0.137mg | 1% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Net carbs | 14.99g | 9.05g | N/A |
| Carbs | 20.49g | 21.55g | 0% |
| Sugar | 7.78g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 1mg | 0% |
| Trans fat | 0g | 0.015g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Fructose | 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 WaterWater | +1546.3% |
| Contains more ProteinProtein | +340.6% |
| Contains more FatsFats | +12382.5% |
| Contains more OtherOther | +73.1% |
~equal in
Carbs
~21.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +90045.7% |
| Contains more Poly. FatPolyunsaturated fat | +7068% |
