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  6. Green beans vs. Almonds

Green beans vs. Almonds — In-Depth Nutrition Comparison

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The main differences between green beans and almonds

  • Green beans have more vitamin K; however, almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc.
  • Daily need coverage for vitamin E for almonds is 168% higher.
  • Green beans have a higher glycemic index than almonds.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Nuts, almonds.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +1400%
Contains more CalciumCalcium +511.4%
Contains more PotassiumPotassium +402.1%
Contains more IronIron +470.8%
Contains more CopperCopper +1708.8%
Contains more ZincZinc +1148%
Contains more PhosphorusPhosphorus +1558.6%
Contains more ManganeseManganese +664.6%
Contains more SeleniumSelenium +1950%
~equal in Sodium ~1mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 Vitamin EVitamin E +5471.7%
Contains more Vitamin B1Vitamin B1 +177%
Contains more Vitamin B2Vitamin B2 +1073.2%
Contains more Vitamin B3Vitamin B3 +489.3%
Contains more Vitamin B5Vitamin B5 +536.5%
Contains more Vitamin B6Vitamin B6 +144.6%
Contains more FolateFolate +33.3%
Contains more CholineCholine +208.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Almonds DV% diff.
Vitamin E 0.46mg 25.63mg 168%
Copper 0.057mg 1.031mg 108%
Manganese 0.285mg 2.179mg 82%
Polyunsaturated fat 0.145g 12.329g 81%
Vitamin B2 0.097mg 1.138mg 80%
Monounsaturated fat 0.011g 31.551g 79%
Fats 0.28g 49.93g 76%
Phosphorus 29mg 481mg 65%
Magnesium 18mg 270mg 60%
Vitamin K 47.9µg 0µg 40%
Protein 1.89g 21.15g 39%
Iron 0.65mg 3.71mg 38%
Fiber 3.2g 12.5g 37%
Calories 35kcal 579kcal 27%
Zinc 0.25mg 3.12mg 26%
Calcium 44mg 269mg 23%
Vitamin B3 0.614mg 3.618mg 19%
Potassium 146mg 733mg 17%
Saturated fat 0.064g 3.802g 17%
Vitamin C 9.7mg 0mg 11%
Vitamin B1 0.074mg 0.205mg 11%
Vitamin B5 0.074mg 0.471mg 8%
Selenium 0.2µg 4.1µg 7%
Choline 16.9mg 52.1mg 6%
Vitamin B6 0.056mg 0.137mg 6%
Carbs 7.88g 21.55g 5%
Vitamin A 32µg 0µg 4%
Folate 33µg 44µg 3%
Net carbs 4.68g 9.05g N/A
Sugar 3.63g 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.02mg 0.211mg 0%
Threonine 0.082mg 0.601mg 0%
Isoleucine 0.069mg 0.751mg 0%
Leucine 0.116mg 1.473mg 0%
Lysine 0.091mg 0.568mg 0%
Methionine 0.023mg 0.157mg 0%
Phenylalanine 0.069mg 1.132mg 0%
Valine 0.093mg 0.855mg 0%
Histidine 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +1923.1%
Contains more ProteinProtein +1019%
Contains more FatsFats +17732.1%
Contains more CarbsCarbs +173.5%
Contains more OtherOther +305.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -98.3%
Contains more Mono. FatMonounsaturated fat +286727.3%
Contains more Poly. FatPolyunsaturated fat +8402.8%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.