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  6. Bean vs. Almonds

Bean vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between Bean and Almonds

  • The amount of Vitamin E, Copper, Vitamin B2, Magnesium, Phosphorus, Iron, Fiber, Calcium, and Vitamin B3 in Almonds are higher than in Bean.
  • Almonds covers your daily Vitamin E needs 170% more than Bean.
  • Bean contains less Saturated Fat.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Nuts, almonds.

Infographic

Bean 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.
Bean
Bean
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 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%
~equal in Sodium ~1mg
~equal in Selenium ~4.1µg

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
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +5200%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.137mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -97.3%
Contains more Mono. FatMonounsaturated Fat +90045.7%
Contains more Poly. FatPolyunsaturated fat +7068%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Almonds
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Bean Almonds Opinion
Calories 105kcal 579kcal Almonds
Protein 4.8g 21.15g Almonds
Fats 0.4g 49.93g Almonds
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 9.05g Bean
Carbs 20.49g 21.55g Almonds
Magnesium 32mg 270mg Almonds
Calcium 50mg 269mg Almonds
Potassium 296mg 733mg Almonds
Iron 0.29mg 3.71mg Almonds
Sugar 7.78g 4.35g Almonds
Fiber 5.5g 12.5g Almonds
Copper 0.206mg 1.031mg Almonds
Zinc 1.4mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 104mg 481mg Almonds
Sodium 1mg 1mg
Vitamin A 106IU 2IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 25.63mg Almonds
Manganese 2.179mg Almonds
Selenium 4.5µg 4.1µg Bean
Vitamin B1 0.15mg 0.205mg Almonds
Vitamin B2 0.06mg 1.138mg Almonds
Vitamin B3 0.43mg 3.618mg Almonds
Vitamin B5 0.471mg Almonds
Vitamin B6 0.13mg 0.137mg Almonds
Vitamin K 0.8µg 0µg Bean
Folate 24µg 44µg Almonds
Trans Fat 0g 0.015g Bean
Choline 30.8mg 52.1mg Almonds
Saturated Fat 0.103g 3.802g Bean
Monounsaturated Fat 0.035g 31.551g Almonds
Polyunsaturated fat 0.172g 12.329g Almonds
Tryptophan 0.211mg Almonds
Threonine 0.601mg Almonds
Isoleucine 0.751mg Almonds
Leucine 1.473mg Almonds
Lysine 0.568mg Almonds
Methionine 0.157mg Almonds
Phenylalanine 1.132mg Almonds
Valine 0.855mg Almonds
Histidine 0.539mg Almonds
Fructose 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 Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Bean
78%
Almonds
Minerals Daily Need Coverage Score
25%
Bean
142%
Almonds

Comparison summary

Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.699g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 3.43g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.