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  6. Broad bean raw vs. Almonds

Broad bean raw vs. Almonds — In-Depth Nutrition Comparison

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The main differences between broad bean raw and almonds

  • Broad bean raw has more vitamin K and folate; however, almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, iron, and calcium.
  • Daily need coverage for vitamin E for almonds is 163% higher.
  • Broad bean raw has a higher glycemic index than almonds.

Food types used in this article are Beans, fava, in pod, raw and Nuts, almonds.

Infographic

Broad bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Almonds
Almonds
10
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 +718.2%
Contains more CalciumCalcium +627%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +139.4%
Contains more CopperCopper +156.5%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +229.7%
Contains more SeleniumSelenium +412.5%

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.
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +236.4%
Contains more Vitamin EVitamin E +2109.5%
Contains more Vitamin B1Vitamin B1 +54.1%
Contains more Vitamin B2Vitamin B2 +292.4%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B6Vitamin B6 +31.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Almonds DV% diff.
Vitamin E 1.16mg 25.63mg 163%
Polyunsaturated fat 0.342g 12.329g 80%
Monounsaturated fat 0.104g 31.551g 79%
Fats 0.73g 49.93g 76%
Copper 0.402mg 1.031mg 70%
Manganese 0.661mg 2.179mg 66%
Vitamin B2 0.29mg 1.138mg 65%
Magnesium 33mg 270mg 56%
Phosphorus 129mg 481mg 50%
Vitamin K 40.9µg 0µg 34%
Iron 1.55mg 3.71mg 27%
Folate 148µg 44µg 26%
Protein 7.92g 21.15g 26%
Calories 88kcal 579kcal 25%
Calcium 37mg 269mg 23%
Fiber 7.5g 12.5g 20%
Zinc 1mg 3.12mg 19%
Saturated fat 0.118g 3.802g 17%
Potassium 332mg 733mg 12%
Choline 52.1mg 9%
Vitamin B3 2.249mg 3.618mg 9%
Vitamin B1 0.133mg 0.205mg 6%
Selenium 0.8µg 4.1µg 6%
Vitamin B5 0.225mg 0.471mg 5%
Vitamin C 3.7mg 0mg 4%
Vitamin B6 0.104mg 0.137mg 3%
Vitamin A 17µg 0µg 2%
Sodium 25mg 1mg 1%
Carbs 17.63g 21.55g 1%
Net carbs 10.13g 9.05g N/A
Sugar 9.21g 4.35g N/A
Starch 0.72g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +167%
Contains more FatsFats +6739.7%
Contains more CarbsCarbs +22.2%
Contains more OtherOther +164.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -96.9%
Contains more Mono. FatMonounsaturated fat +30237.5%
Contains more Poly. FatPolyunsaturated fat +3505%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.