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  6. Beans vs. Mixed nuts

Beans vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between beans and mixed nuts?

  • Mixed nuts have more copper, selenium, vitamin E, phosphorus, magnesium, vitamin B3, iron, zinc, and vitamin B6 than beans.
  • Mixed nuts' daily need coverage for copper is 78% higher.
  • Beans are lower in saturated fat.

We used Beans, baked, canned, no salt added and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Beans 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.
Beans
Beans
1
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +615.6%
Contains more CalciumCalcium +134%
Contains more PotassiumPotassium +113.5%
Contains more IronIron +800%
Contains more CopperCopper +340.3%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +338.5%
Contains more SeleniumSelenium +653.3%

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.
Beans
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62%
Contains more Vitamin CVitamin C +520%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5113.3%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +1692.8%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin KVitamin K +612.5%
Contains more FolateFolate +245.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Mixed nuts DV% diff.
Polyunsaturated fat 0.172g 14.612g 96%
Manganese 2.04mg 89%
Fats 0.4g 53.95g 82%
Copper 0.206mg 0.907mg 78%
Monounsaturated fat 0.035g 28.488g 71%
Selenium 4.5µg 33.9µg 53%
Vitamin E 0.15mg 7.82mg 51%
Phosphorus 104mg 456mg 50%
Magnesium 32mg 229mg 47%
Vitamin B3 0.43mg 7.709mg 45%
Saturated fat 0.103g 8.711g 39%
Protein 4.8g 20.04g 30%
Iron 0.29mg 2.61mg 29%
Calories 105kcal 607kcal 25%
Vitamin B5 1.14mg 23%
Zinc 1.4mg 3.36mg 18%
Vitamin B6 0.13mg 0.352mg 17%
Folate 24µg 83µg 15%
Potassium 296mg 632mg 10%
Vitamin B2 0.06mg 0.196mg 10%
Calcium 50mg 117mg 7%
Fiber 5.5g 7g 6%
Vitamin K 0.8µg 5.7µg 4%
Choline 30.8mg 52mg 4%
Vitamin C 3.1mg 0.5mg 3%
Vitamin B1 0.15mg 0.189mg 3%
Starch 4.2g 2%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 14.05g N/A
Carbs 20.49g 21.05g 0%
Sugar 7.78g 4.15g N/A
Sodium 1mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 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
Beans
Beans
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
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 WaterWater +3390.4%
Contains more ProteinProtein +317.5%
Contains more FatsFats +13387.5%
Contains more OtherOther +68.4%
~equal in Carbs ~21.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
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
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 -98.8%
Contains more Mono. FatMonounsaturated fat +81294.3%
Contains more Poly. FatPolyunsaturated fat +8395.3%

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