Nuts vs Broadbeans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Nuts, almonds, whole, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Broadbeans 72
Protein (g)
Nuts 21.5
Broadbeans 5.60
Carbs (g)
Nuts 20.0
Broadbeans 11.7
Fat (g)
Nuts 51.1
Broadbeans 0.600
Fiber (g)
Nuts 10.8
Broadbeans 4.20
Quick answers
Which has more protein?
Nuts, almonds, whole, raw — 21.5g vs 5.60g per 100g.
Which is more nutrient-dense?
Nuts, almonds, whole, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Broadbeans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 72 kcal | |
| Macronutrients | |||
| Water | 4.26 g | 81.0 g | -95% |
| Protein | 21.5 g | 5.60 g | +283% |
| Total lipid (fat) | 51.1 g | 0.600 g | +8415% |
| Carbohydrate, by difference | 20.0 g | 11.7 g | +71% |
| Fiber, total dietary | 10.8 g | 4.20 g | +157% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.79 g | 0.138 g | +2643% |
| Fatty acids, total monounsaturated | 31.3 g | 0.017 g | +184100% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 33.0 mg | |
| Thiamin (Vitamin B1) | 0.161 mg | 0.170 mg | -6% |
| Riboflavin (Vitamin B2) | — | 0.110 mg | |
| Niacin (Vitamin B3) | 3.77 mg | 1.50 mg | +151% |
| Pantothenic acid (Vitamin B5) | — | 0.086 mg | |
| Vitamin B-6 — Pyridoxine | 0.101 mg | 0.038 mg | +165% |
| Biotin (Vitamin B7) | — | 96.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 18.0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 254 mg | 22.0 mg | +1053% |
| Iron, Fe | 3.74 mg | 1.90 mg | +97% |
| Magnesium, Mg | 258 mg | 38.0 mg | +578% |
| Phosphorus, P | 503 mg | 95.0 mg | +429% |
| Potassium, K | 733 mg | 250 mg | +193% |
| Sodium, Na | 0 mg | 50.0 mg | -100% |
| Zinc, Zn | 2.87 mg | 0.580 mg | +394% |
| Copper, Cu | 0.910 mg | 0.074 mg | +1130% |
| Manganese, Mn | 2.15 mg | 0.320 mg | +572% |
| Selenium, Se | — | 1.20 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 626 kcal | — | |
| Energy (Atwater Specific Factors) | 584 kcal | — | |
| Energy | — | 301 kj | |
| Nitrogen | 4.14 g | — | |
| Ash | 3.16 g | 1.10 g | +188% |
| Molybdenum, Mo | 45.3 ug | — | |
| Biotin | 57.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 96.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 96.0 ug | |
| Betaine | 0.500 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 350 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.121 g | |
| SFA 18:0 (Stearic acid) | — | 0.017 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.017 g | |
| Fatty acids, total polyunsaturated | 11.2 g | 0.310 g | +3506% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.120 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.189 g | |
| Tryptophan (EAA) | 0.208 g | 0.056 g | +271% |
| Threonine (EAA) | 0.608 g | 0.208 g | +192% |
| Isoleucine (EAA, BCAA) | 0.774 g | 0.251 g | +208% |
| Leucine (EAA, BCAA) | 1.49 g | 0.432 g | +244% |
| Lysine (EAA) | 0.618 g | 0.366 g | +69% |
| Methionine (EAA) | 0.154 g | 0.043 g | +258% |
| Cystine (conditionally essential) | — | 0.077 g | |
| Phenylalanine (EAA) | 1.20 g | 0.228 g | +425% |
| Tyrosine (conditionally essential) | 0.630 g | 0.196 g | +221% |
| Valine (EAA, BCAA) | 0.916 g | 0.274 g | +234% |
| Arginine (conditionally essential) | 2.46 g | 0.463 g | +432% |
| Histidine (EAA) | 0.548 g | 0.134 g | +309% |
| Alanine | 0.980 g | 0.228 g | +330% |
| Aspartic acid | 2.40 g | 0.631 g | +281% |
| Glutamic acid | 4.25 g | 0.855 g | +397% |
| Glycine (conditionally essential) | 1.43 g | 0.230 g | +523% |
| Proline (conditionally essential) | 1.31 g | 0.252 g | +421% |
| Serine | 0.990 g | 0.246 g | +302% |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.500 g | — | |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0.005 mg | 0 mg | |
| Proanthocyanidin dimers | 9.26 mg | 91.8 mg | -90% |
| Proanthocyanidin trimers | 7.63 mg | 21.7 mg | -65% |
| Proanthocyanidin 4-6mers | 27.4 mg | — | |
| Proanthocyanidin 7-10mers | 28.2 mg | — | |
| Proanthocyanidin polymers (>10mers) | 80.3 mg | — | |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 0.390 mg | 0 mg | |
| Myricetin | 0 mg | 2.60 mg | -100% |
| Quercetin | 0.360 mg | 2.00 mg | -82% |
| Flavonoids | |||
| (-)-Epicatechin | 0.600 mg | 29.0 mg | -98% |
| (-)-Epicatechin 3-gallate | 0 mg | 0 mg | = |
| (-)-Epigallocatechin | 2.59 mg | 15.5 mg | -83% |
| (-)-Epigallocatechin 3-gallate | 0 mg | 0 mg | = |
| (+)-Catechin | 1.28 mg | 14.3 mg | -91% |
| (+)-Gallocatechin | 0 mg | 4.15 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 1.20 mg | — | |
| Choline from phosphatidylcholine | 40.0 mg | — | |
| Choline from phosphocholine | 1.90 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.40 mg | — | |
| Total Choline | 52.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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