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  6. Kidney beans raw vs. Almond butter

Kidney beans raw vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between kidney beans raw and almond butter

  • Kidney beans raw has more folate, iron, fiber, vitamin B1, and vitamin B6; however, almond butter has more vitamin E, vitamin B2, manganese, magnesium, and calcium.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • Kidney beans raw has 13 times more vitamin B1 than almond butter. Kidney beans raw has 0.529mg of vitamin B1, while almond butter has 0.041mg.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Nuts, almond butter, plain, without salt added.

Infographic

Kidney beans raw vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more PotassiumPotassium +88%
Contains more IronIron +135%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +99.3%
Contains more CalciumCalcium +142.7%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +24.8%
Contains less SodiumSodium -70.8%
Contains more ManganeseManganese +108.7%
~equal in Copper ~0.934mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1190.2%
Contains more Vitamin B5Vitamin B5 +145.3%
Contains more Vitamin B6Vitamin B6 +285.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +643.4%
Contains more Vitamin EVitamin E +10904.5%
Contains more Vitamin B2Vitamin B2 +328.8%
Contains more Vitamin B3Vitamin B3 +53.2%
~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 Almond butter DV% diff.
Vitamin E 0.22mg 24.21mg 160%
Polyunsaturated fat 0.457g 13.613g 88%
Folate 394µg 53µg 85%
Fats 0.83g 55.5g 84%
Monounsaturated fat 0.064g 32.445g 81%
Iron 8.2mg 3.49mg 59%
Fiber 24.9g 10.3g 58%
Vitamin B2 0.219mg 0.939mg 55%
Manganese 1.021mg 2.131mg 48%
Vitamin B1 0.529mg 0.041mg 41%
Magnesium 140mg 279mg 33%
Vitamin B6 0.397mg 0.103mg 23%
Calcium 143mg 347mg 20%
Potassium 1406mg 748mg 19%
Saturated fat 0.12g 4.152g 18%
Vitamin K 19µg 0µg 16%
Calories 333kcal 614kcal 14%
Carbs 60.01g 18.82g 14%
Phosphorus 407mg 508mg 14%
Choline 52.1mg 9%
Vitamin B5 0.78mg 0.318mg 9%
Vitamin B3 2.06mg 3.155mg 7%
Vitamin C 4.5mg 0mg 5%
Protein 23.58g 20.96g 5%
Zinc 2.79mg 3.29mg 5%
Copper 0.958mg 0.934mg 3%
Sodium 24mg 7mg 1%
Selenium 3.2µg 2.4µg 1%
Net carbs 35.11g 8.52g N/A
Sugar 2.23g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.279mg 0.159mg 0%
Threonine 0.992mg 0.555mg 0%
Isoleucine 1.041mg 0.813mg 0%
Leucine 1.882mg 1.483mg 0%
Lysine 1.618mg 0.612mg 0%
Methionine 0.355mg 0.122mg 0%
Phenylalanine 1.275mg 1.149mg 0%
Valine 1.233mg 0.937mg 0%
Histidine 0.656mg 0.55mg 0%

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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +12.5%
Contains more CarbsCarbs +218.9%
Contains more WaterWater +616.5%
Contains more OtherOther +24.4%
Contains more FatsFats +6586.7%

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +50595.3%
Contains more Poly. FatPolyunsaturated fat +2878.8%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.