Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almonds
  5. Compare
  6. Almonds vs. Bean raw

Almonds vs. Bean raw — In-Depth Nutrition Comparison

Compare

Summary of differences between almonds and bean raw

  • Almonds have more vitamin E, vitamin B2, manganese, and magnesium, while bean raw has more folate, selenium, vitamin B1, vitamin B6, and potassium.
  • Almonds cover your daily need for vitamin E, 169% more than bean raw.
  • Almonds contain 16 times more saturated fat than bean raw. While almonds contain 3.802g of saturated fat, bean raw contains only 0.235g.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of bean raw is 33.

These are the specific foods used in this comparison Nuts, almonds and Beans, pinto, mature seeds, raw.

Infographic

Almonds vs Bean raw 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +53.4%
Contains more CalciumCalcium +138.1%
Contains more CopperCopper +15.5%
Contains more ZincZinc +36.8%
Contains more PhosphorusPhosphorus +17%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +89.8%
Contains more PotassiumPotassium +90%
Contains more IronIron +36.7%
Contains more SeleniumSelenium +580.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin EVitamin E +12104.8%
Contains more Vitamin B2Vitamin B2 +436.8%
Contains more Vitamin B3Vitamin B3 +208.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +246%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1093.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Bean raw DV% diff.
Vitamin E 25.63mg 0.21mg 169%
Folate 44µg 525µg 120%
Polyunsaturated fat 12.329g 0.407g 79%
Monounsaturated fat 31.551g 0.229g 78%
Fats 49.93g 1.23g 75%
Vitamin B2 1.138mg 0.212mg 71%
Manganese 2.179mg 1.148mg 45%
Selenium 4.1µg 27.9µg 43%
Vitamin B1 0.205mg 0.713mg 42%
Vitamin B6 0.137mg 0.474mg 26%
Magnesium 270mg 176mg 22%
Potassium 733mg 1393mg 19%
Iron 3.71mg 5.07mg 17%
Calcium 269mg 113mg 16%
Saturated fat 3.802g 0.235g 16%
Copper 1.031mg 0.893mg 15%
Vitamin B3 3.618mg 1.174mg 15%
Carbs 21.55g 62.55g 14%
Starch 0.72g 34.17g 14%
Calories 579kcal 347kcal 12%
Fiber 12.5g 15.5g 12%
Phosphorus 481mg 411mg 10%
Zinc 3.12mg 2.28mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B5 0.471mg 0.785mg 6%
Vitamin K 0µg 5.6µg 5%
Choline 52.1mg 66.2mg 3%
Protein 21.15g 21.42g 1%
Protein per 100 calories 3.7g 6.2g N/A
Calories per 10 g protein 274kcal 162kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 12 2.7 N/A
Net carbs 9.05g 47.05g N/A
Sugar 4.35g 2.11g N/A
Sodium 1mg 12mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.237mg 0%
Threonine 0.601mg 0.81mg 0%
Isoleucine 0.751mg 0.871mg 0%
Leucine 1.473mg 1.558mg 0%
Lysine 0.568mg 1.356mg 0%
Methionine 0.157mg 0.259mg 0%
Phenylalanine 1.132mg 1.095mg 0%
Valine 0.855mg 0.998mg 0%
Histidine 0.539mg 0.556mg 0%
Fructose 0.11g 0g 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
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +3959.3%
Contains more CarbsCarbs +190.3%
Contains more WaterWater +156.9%
Contains more OtherOther +17.2%
~equal in Protein ~21.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +13677.7%
Contains more Poly. FatPolyunsaturated fat +2929.2%
Contains less Sat. FatSaturated fat -93.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +99.5%
Contains more GlucoseGlucose +30.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +4645.8%
~equal in Lactose ~0g

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.