White Beans vs. Almonds
Nutrition comparison of White Beans and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and almonds:
- Both almonds and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E and protein.
- White bean has 14 times less sugar than almond.
- White bean has signficantly less saturated fat than almond.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and white beans are high in calories. Almond has 408% more calories than white bean - almond has 579 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. White beans has a macronutrient ratio of 25:73:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Almonds | |
|---|---|---|
| Protein | 25% | 14% |
| Carbohydrates | 73% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and white beans contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both almonds and white beans are high in dietary fiber. Almond has 160% more dietary fiber than white bean - almond has 12.5g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 14 times less sugar than almond - almond has 4.4g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 191% more protein than white bean - almond has 21.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both almonds and white beans are low in trans fat - almond has 0.02g of trans fat per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Almonds and white beans contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 31 times more Vitamin E than white bean - almond has 25.6mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and almonds contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid. Both white beans and almonds contain significant amounts of Vitamin B6 and folate.
| White Beans | Almonds | |
|---|---|---|
| Thiamin | 0.096 MG | 0.205 MG |
| Riboflavin | 0.037 MG | 1.138 MG |
| Niacin | 0.113 MG | 3.618 MG |
| Pantothenic acid | 0.185 MG | 0.471 MG |
| Vitamin B6 | 0.075 MG | 0.137 MG |
| Folate | 65 UG | 44 UG |
Minerals
calcium
Both almonds and white beans are high in calcium. Almond has 268% more calcium than white bean - almond has 269mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both almonds and white beans are high in iron. Almond has 24% more iron than white bean - almond has 3.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both almonds and white beans are high in potassium. Almond has 61% more potassium than white bean - almond has 733mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than almond per 100 grams.
| White Beans | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.003 G |
| Total | 0.056 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than white bean per 100 grams.
| White Beans | Almonds | |
|---|---|---|
| linoleic acid | 0.067 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.067 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Almonds (Nuts, almonds) .
White Beans g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or white beans contain more calories in 100 grams?Both almonds and white beans are high in calories. Almond has 410% more calories than white bean - almond has 579 calories in 100g and white bean has 114 calories.
Does almonds or white beans have more carbohydrates?
By weight, almonds and white beans contain similar amounts of carbs - almond has 21.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does almonds or white beans contain more calcium?
Both almonds and white beans are high in calcium. Almond has 270% more calcium than white bean - almond has 269mg of calcium in 100 grams and white bean has 73mg of calcium.
Does almonds or white beans contain more iron?
Both almonds and white beans are high in iron. Almond has 20% more iron than white bean - almond has 3.7mg of iron in 100 grams and white bean has 3mg of iron.
Does almonds or white beans contain more potassium?
Both almonds and white beans are high in potassium. Almond has 60% more potassium than white bean - almond has 733mg of potassium in 100 grams and white bean has 454mg of potassium.