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  6. Kidney beans raw vs. Almonds

Kidney beans raw vs. Almonds — In-Depth Nutrition Comparison

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How are kidney beans raw and almonds different?

  • Kidney beans raw is richer in folate, iron, fiber, vitamin B1, vitamin B6, and potassium, while almonds are higher in vitamin E, vitamin B2, manganese, and magnesium.
  • Almonds cover your daily need for vitamin E, 169% more than kidney beans raw.
  • Kidney beans raw contains 9 times more folate than almonds. Kidney beans raw contains 394µg of folate, while almonds contain 44µg.
  • Kidney beans raw has a higher glycemic index (22) than almonds (0).

Beans, kidney, all types, mature seeds, raw and Nuts, almonds types were used in this article.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 PotassiumPotassium +91.8%
Contains more IronIron +121%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +88.1%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +113.4%
Contains more SeleniumSelenium +28.1%
~equal in Copper ~1.031mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 B1Vitamin B1 +158%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +189.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +795.5%
Contains more Vitamin EVitamin E +11550%
Contains more Vitamin B2Vitamin B2 +419.6%
Contains more Vitamin B3Vitamin B3 +75.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Almonds DV% diff.
Vitamin E 0.22mg 25.63mg 169%
Folate 394µg 44µg 88%
Polyunsaturated fat 0.457g 12.329g 79%
Monounsaturated fat 0.064g 31.551g 79%
Fats 0.83g 49.93g 76%
Vitamin B2 0.219mg 1.138mg 71%
Iron 8.2mg 3.71mg 56%
Fiber 24.9g 12.5g 50%
Manganese 1.021mg 2.179mg 50%
Magnesium 140mg 270mg 31%
Vitamin B1 0.529mg 0.205mg 27%
Potassium 1406mg 733mg 20%
Vitamin B6 0.397mg 0.137mg 20%
Saturated fat 0.12g 3.802g 17%
Vitamin K 19µg 0µg 16%
Calcium 143mg 269mg 13%
Carbs 60.01g 21.55g 13%
Calories 333kcal 579kcal 12%
Phosphorus 407mg 481mg 11%
Vitamin B3 2.06mg 3.618mg 10%
Choline 52.1mg 9%
Copper 0.958mg 1.031mg 8%
Vitamin B5 0.78mg 0.471mg 6%
Protein 23.58g 21.15g 5%
Vitamin C 4.5mg 0mg 5%
Zinc 2.79mg 3.12mg 3%
Selenium 3.2µg 4.1µg 2%
Sodium 24mg 1mg 1%
Net carbs 35.11g 9.05g N/A
Sugar 2.23g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.279mg 0.211mg 0%
Threonine 0.992mg 0.601mg 0%
Isoleucine 1.041mg 0.751mg 0%
Leucine 1.882mg 1.473mg 0%
Lysine 1.618mg 0.568mg 0%
Methionine 0.355mg 0.157mg 0%
Phenylalanine 1.275mg 1.132mg 0%
Valine 1.233mg 0.855mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 ProteinProtein +11.5%
Contains more CarbsCarbs +178.5%
Contains more WaterWater +166.4%
Contains more OtherOther +29.4%
Contains more FatsFats +5915.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -96.8%
Contains more Mono. FatMonounsaturated fat +49198.4%
Contains more Poly. FatPolyunsaturated fat +2597.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.