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  6. Navy bean raw vs. Almond

Navy bean raw vs. Almond — In-Depth Nutrition Comparison

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What are the differences between Navy bean raw and Almond?

  • Navy bean raw is higher in Folate, and Vitamin C, yet Almond is higher in Manganese, Copper, Vitamin B2, Phosphorus, Magnesium, Calcium, Iron, and Zinc.
  • Almond's daily need coverage for Manganese is 77% more.

We used Beans, navy, mature seeds, sprouted, raw and Nuts, almonds types in this article.

Infographic

Navy bean raw 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.
Navy bean raw
Navy bean raw
0
:
10
Almond
Almond
Contains more Calcium +1693.3%
Contains more Iron +92.2%
Contains more Magnesium +167.3%
Contains more Phosphorus +381%
Contains more Potassium +138.8%
Contains less Sodium -92.3%
Contains more Zinc +250.6%
Contains more Copper +189.6%
Contains more Manganese +434.1%
Contains more Selenium +583.3%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +1693.3%
Contains more Iron +92.2%
Contains more Magnesium +167.3%
Contains more Phosphorus +381%
Contains more Potassium +138.8%
Contains less Sodium -92.3%
Contains more Zinc +250.6%
Contains more Copper +189.6%
Contains more Manganese +434.1%
Contains more Selenium +583.3%

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.
Navy bean raw
Navy bean raw
6
:
4
Almond
Almond
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.2%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +39.4%
Contains more Folate +200%
Contains more Vitamin B2 +429.3%
Contains more Vitamin B3 +196.6%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +90.2%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +39.4%
Contains more Folate +200%
Contains more Vitamin B2 +429.3%
Contains more Vitamin B3 +196.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
4
Almond
Almond
Contains more Water +1694.8%
Contains more Protein +243.9%
Contains more Fats +7032.9%
Contains more Carbs +65.1%
Contains more Other +211.6%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +1694.8%
Contains more Protein +243.9%
Contains more Fats +7032.9%
Contains more Carbs +65.1%
Contains more Other +211.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Almond
Almond
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +60575%
Contains more Polyunsaturated fat +2929.2%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +60575%
Contains more Polyunsaturated fat +2929.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Almond Opinion
Net carbs 13.05g 9.05g Navy bean raw
Protein 6.15g 21.15g Almond
Fats 0.7g 49.93g Almond
Carbs 13.05g 21.55g Almond
Calories 67kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Navy bean raw
Fiber 12.5g Almond
Calcium 15mg 269mg Almond
Iron 1.93mg 3.71mg Almond
Magnesium 101mg 270mg Almond
Phosphorus 100mg 481mg Almond
Potassium 307mg 733mg Almond
Sodium 13mg 1mg Almond
Zinc 0.89mg 3.12mg Almond
Copper 0.356mg 1.031mg Almond
Manganese 0.408mg 2.179mg Almond
Selenium 0.6µg 4.1µg Almond
Vitamin A 4IU 2IU Navy bean raw
Vitamin E 25.63mg Almond
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0.205mg Navy bean raw
Vitamin B2 0.215mg 1.138mg Almond
Vitamin B3 1.22mg 3.618mg Almond
Vitamin B5 0.825mg 0.471mg Navy bean raw
Vitamin B6 0.191mg 0.137mg Navy bean raw
Folate 132µg 44µg Navy bean raw
Tryptophan 0.064mg 0.211mg Almond
Threonine 0.258mg 0.601mg Almond
Isoleucine 0.273mg 0.751mg Almond
Leucine 0.442mg 1.473mg Almond
Lysine 0.35mg 0.568mg Almond
Methionine 0.064mg 0.157mg Almond
Phenylalanine 0.31mg 1.132mg Almond
Valine 0.316mg 0.855mg Almond
Histidine 0.172mg 0.539mg Almond
Trans Fat 0g 0.015g Navy bean raw
Saturated Fat 0.085g 3.802g Navy bean raw
Monounsaturated Fat 0.052g 31.551g Almond
Polyunsaturated fat 0.407g 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
Navy bean raw Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Navy bean raw
82%
Almond
Minerals Daily Need Coverage Score
42%
Navy bean raw
142%
Almond

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 3.717g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.