Almonds vs Kidney Beans: How Are They Different?
Although almonds and kidney beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While almonds belong to the nuts and seeds group, kidney beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares almonds and kidney beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how almonds and kidney beans compare specifically.
Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.
Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.
They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.
In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.
Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.
Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.
Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.
Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.
In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.
Almonds vs Kidney Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs kidney beans.
This comparison will start by comparing the caloric value of almonds and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||579 kcal||333 kcal|
|Carbs||21.6 g||60 g|
|Sugar||4.35 g||2.23 g|
|Fiber||12.5 g||24.9 g|
|Protein||21.2 g||23.6 g|
|Fat||49.9 g||0.83 g|
|Saturated Fat||3.8 g||0.12 g|
Almonds vs Kidney Beans Calories
Comparing kidney beans vs almonds for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 579 calories per 100 grams of almonds.
However, both almonds and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Almonds vs Kidney Beans Protein
Legumes and most legume products, including almonds and kidney beans, are important sources of plant-based protein.
Kidney Beans offer around 10% more protein than almonds.
Kidney Beans have 23.6 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.
Almonds vs Kidney Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and kidney beans.
The total amount of carbohydrates is around 64% higher in kidney beans than in almonds. They have 60 grams per 100 grams, compared to 21.6 grams in almonds.
There’s less sugar in kidney beans than in almonds, 50% precisely.
One handful of kidney beans (28 grams) contains 0.6 grams of sugar, while the same amount of almonds contains 1.2 grams.
Lastly, let’s take a look at the dietary fiber in almonds and kidney beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7 grams of fiber per portion, kidney beans are a better source of fiber than almonds which offer 3.5 grams per portion.
Almonds vs Kidney Beans Fats
Fats in almonds and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in almonds and kidney beans:
- Almonds: 49.9 grams per 100 grams
- Kidney Beans: 0.8 per 100 grams
Speaking of saturated fats, kidney beans are 97% lower in saturated fats.
Kidney Beans and almonds contain 0.1 grams and 3.8 grams of saturated fat per 100 grams, respectively.
Almonds vs Kidney Beans Vitamins Content
This section will discuss the vitamin content of almonds and kidney beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Almonds has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, kidney beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.
Almonds and kidney beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins almonds and kidney beans contain side by side, so you can easily compare them.
|Vitamin A||2 IU||0|
|Vitamin C||0||4.5 mg|
|Vitamin B1 (Thiamine)||0.205 mg||0.529 mg|
|Vitamin B2 (Riboflavin)||1.14 mg||0.219 mg|
|Vitamin B3 (Niacin)||3.62 mg||2.06 mg|
|Vitamin B5 (Pantothenic acid)||0.471 mg||0.78 mg|
|Vitamin B6 (Pyroxidine)||0.137 mg||0.397 mg|
|Vitamin B9 (Folate)||44 µg||394 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||25.6 mg||0.22 mg|
|Vitamin K||0||19 µg|
Almonds vs Kidney Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and kidney beans comparison focuses on their mineral content.
Almonds is a better source of fluoride, iron, potassium, and sodium than kidney beans.
On the other hand, kidney beans are a higher amount of calcium, copper, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how almonds and kidney beans compare when it comes to mineral content.
|Calcium||269 mg||143 mg|
|Copper||1.03 mg||0.958 mg|
|Iron||3.71 mg||8.2 mg|
|Magnesium||270 mg||140 mg|
|Manganese||2.18 mg||1.02 mg|
|Phosphorus||481 mg||407 mg|
|Potassium||733 mg||1410 mg|
|Selenium||4.1 µg||3.2 µg|
|Sodium||1 mg||24 mg|
|Zinc||3.12 mg||2.79 mg|
The Final Word
Almonds and kidney beans are highly nutritious and a great addition to a plant-based diet.
Both almonds and kidney beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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