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  6. Kidney beans vs. Almond

Kidney beans vs. Almond — In-Depth Nutrition Comparison

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How are Kidney beans and Almond different?

  • Kidney beans is higher in Folate, however, Almond is richer in Vitamin E , Copper, Vitamin B2, Manganese, Magnesium, Phosphorus, Fiber, Calcium, and Zinc.
  • Daily need coverage for Vitamin E from Almond is 171% higher.
  • Kidney beans contains 3 times more Folate than Almond. While Kidney beans contains 130µg of Folate, Almond contains only 44µg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Nuts, almonds are the varieties used in this article.

Infographic

Kidney beans vs Almond 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.
Kidney beans
Kidney beans
0
:
9
Almond
Almond
Contains more Calcium +668.6%
Contains more Iron +67.1%
Contains more Magnesium +542.9%
Contains more Phosphorus +248.6%
Contains more Potassium +81%
Contains more Zinc +212%
Contains more Copper +377.3%
Contains more Manganese +406.7%
Contains more Selenium +272.7%
Equal in Sodium - 1
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +668.6%
Contains more Iron +67.1%
Contains more Magnesium +542.9%
Contains more Phosphorus +248.6%
Contains more Potassium +81%
Contains more Zinc +212%
Contains more Copper +377.3%
Contains more Manganese +406.7%
Contains more Selenium +272.7%
Equal in Sodium - 1

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.
Kidney beans
Kidney beans
3
:
7
Almond
Almond
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +85333.3%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +526%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +14.2%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +85333.3%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +526%
Contains more Vitamin B5 +114.1%
Contains more Vitamin B6 +14.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
3
Almond
Almond
Contains more Water +1417.9%
Contains more Protein +143.9%
Contains more Fats +9886%
Contains more Other +171.6%
Equal in Carbs - 21.55
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Almond
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 Water +1417.9%
Contains more Protein +143.9%
Contains more Fats +9886%
Contains more Other +171.6%
Equal in Carbs - 21.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Almond
Almond
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +80800%
Contains more Polyunsaturated fat +4334.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +80800%
Contains more Polyunsaturated fat +4334.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Almond Opinion
Net carbs 16.4g 9.05g Kidney beans
Protein 8.67g 21.15g Almond
Fats 0.5g 49.93g Almond
Carbs 22.8g 21.55g Kidney beans
Calories 127kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 0.32g 4.35g Kidney beans
Fiber 6.4g 12.5g Almond
Calcium 35mg 269mg Almond
Iron 2.22mg 3.71mg Almond
Magnesium 42mg 270mg Almond
Phosphorus 138mg 481mg Almond
Potassium 405mg 733mg Almond
Sodium 1mg 1mg
Zinc 1mg 3.12mg Almond
Copper 0.216mg 1.031mg Almond
Manganese 0.43mg 2.179mg Almond
Selenium 1.1µg 4.1µg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 0.03mg 25.63mg Almond
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.205mg Almond
Vitamin B2 0.058mg 1.138mg Almond
Vitamin B3 0.578mg 3.618mg Almond
Vitamin B5 0.22mg 0.471mg Almond
Vitamin B6 0.12mg 0.137mg Almond
Folate 130µg 44µg Kidney beans
Vitamin K 8.4µg 0µg Kidney beans
Tryptophan 0.104mg 0.211mg Almond
Threonine 0.319mg 0.601mg Almond
Isoleucine 0.41mg 0.751mg Almond
Leucine 0.736mg 1.473mg Almond
Lysine 0.607mg 0.568mg Kidney beans
Methionine 0.113mg 0.157mg Almond
Phenylalanine 0.511mg 1.132mg Almond
Valine 0.5mg 0.855mg Almond
Histidine 0.238mg 0.539mg Almond
Trans Fat 0g 0.015g Kidney beans
Saturated Fat 0.073g 3.802g Kidney beans
Monounsaturated Fat 0.039g 31.551g Almond
Polyunsaturated fat 0.278g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Kidney beans
82%
Almond
Minerals Daily Need Coverage Score
38%
Kidney beans
142%
Almond

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 3.729g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Almond - 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.