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Almonds vs. Beechnuts — In-Depth Nutrition Comparison

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How are almonds and beechnuts different?

  • Almonds are richer in phosphorus, magnesium, vitamin B2, copper, manganese, calcium, and zinc, while beechnuts are higher in vitamin B6, folate, and vitamin C.
  • Almonds cover your daily need for phosphorus, 69% more than beechnuts.

Nuts, almonds and Nuts, beechnuts, dried types were used in this article.

Infographic

Almonds vs Beechnuts 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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +26800%
Contains more IronIron +50.8%
Contains more CopperCopper +53.9%
Contains more ZincZinc +766.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +62.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +38.7%

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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +206.7%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin B5Vitamin B5 +96.4%
Contains more Vitamin B6Vitamin B6 +399.3%
Contains more FolateFolate +156.8%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Beechnuts DV% diff.
Vitamin E 25.63mg 171%
Phosphorus 481mg 0mg 69%
Magnesium 270mg 0mg 64%
Vitamin B2 1.138mg 0.371mg 59%
Polyunsaturated fat 12.329g 20.089g 52%
Fiber 12.5g 50%
Vitamin B6 0.137mg 0.684mg 42%
Copper 1.031mg 0.67mg 40%
Manganese 2.179mg 1.341mg 36%
Protein 21.15g 6.2g 30%
Calcium 269mg 1mg 27%
Zinc 3.12mg 0.36mg 25%
Monounsaturated fat 31.551g 21.892g 24%
Vitamin C 0mg 15.5mg 17%
Vitamin B3 3.618mg 0.877mg 17%
Folate 44µg 113µg 17%
Iron 3.71mg 2.46mg 16%
Vitamin B5 0.471mg 0.925mg 9%
Choline 52.1mg 9%
Saturated fat 3.802g 5.719g 9%
Potassium 733mg 1017mg 8%
Vitamin B1 0.205mg 0.304mg 8%
Selenium 4.1µg 7%
Carbs 21.55g 33.5g 4%
Sodium 1mg 38mg 2%
Calories 579kcal 576kcal 0%
Protein per 100 calories 3.7g 1.1g N/A
Calories per 10 g protein 274kcal 929kcal N/A
Weight per 100 calories 17g 17g N/A
Fats 49.93g 50g 0%
Unsaturated / Saturated Fat ratio 12 7.3 N/A
Net carbs 9.05g 33.5g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.069mg 0%
Threonine 0.601mg 0.221mg 0%
Isoleucine 0.751mg 0.245mg 0%
Leucine 1.473mg 0.367mg 0%
Lysine 0.568mg 0.367mg 0%
Methionine 0.157mg 0.146mg 0%
Phenylalanine 1.132mg 0.262mg 0%
Valine 0.855mg 0.346mg 0%
Histidine 0.539mg 0.172mg 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
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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +241.1%
Contains more CarbsCarbs +55.5%
Contains more WaterWater +49.7%
Contains more OtherOther +25%
~equal in Fats ~50g

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
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -33.5%
Contains more Mono. FatMonounsaturated fat +44.1%
Contains more Poly. FatPolyunsaturated fat +62.9%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.