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

Bean raw vs. Almonds — In-Depth Nutrition Comparison

Compare

Summary of differences between bean raw and almonds

  • Bean raw has more folate, selenium, vitamin B1, vitamin B6, and potassium, while almonds have more vitamin E, vitamin B2, manganese, and magnesium.
  • Almonds cover your daily need for vitamin E, 169% more than bean raw.
  • Bean raw contains 12 times more folate than almonds. While bean raw contains 525µg of folate, almonds contain only 44µg.
  • The amount of saturated fat in bean raw is lower.
  • 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 Beans, pinto, mature seeds, raw and Nuts, almonds.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 PotassiumPotassium +90%
Contains more IronIron +36.7%
Contains more SeleniumSelenium +580.5%
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%

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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
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%
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%
Contains more Vitamin EVitamin E +12104.8%
Contains more Vitamin B2Vitamin B2 +436.8%
Contains more Vitamin B3Vitamin B3 +208.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +4645.8%
Contains more SucroseSucrose +99.5%
Contains more GlucoseGlucose +30.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.