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  6. Beechnuts vs. Almonds

Beechnuts vs. Almonds — In-Depth Nutrition Comparison

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How are beechnuts and almonds different?

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

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

Infographic

Beechnuts 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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
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 +38.7%
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%

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

All nutrients comparison - raw data values

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

Fat Type Comparison

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

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