Nuts vs Broadbeans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Nuts, hazelnuts or filberts, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Broadbeans 72
Protein (g)
Nuts 13.5
Broadbeans 5.60
Carbs (g)
Nuts 26.5
Broadbeans 11.7
Fat (g)
Nuts 53.5
Broadbeans 0.600
Fiber (g)
Nuts 8.41
Broadbeans 4.20
Quick answers
Which has more protein?
Nuts, hazelnuts or filberts, raw — 13.5g vs 5.60g per 100g.
Which is more nutrient-dense?
Nuts, hazelnuts or filberts, 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 | 4.31 g | 81.0 g | -95% |
| Protein | 13.5 g | 5.60 g | +141% |
| Total lipid (fat) | 53.5 g | 0.600 g | +8815% |
| Carbohydrate, by difference | 26.5 g | 11.7 g | +127% |
| Fiber, total dietary | 8.41 g | 4.20 g | +100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.138 g | |
| Fatty acids, total monounsaturated | — | 0.017 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 33.0 mg | |
| Thiamin (Vitamin B1) | — | 0.170 mg | |
| Riboflavin (Vitamin B2) | — | 0.110 mg | |
| Niacin (Vitamin B3) | — | 1.50 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.086 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.038 mg | |
| 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 | |
| Minerals | |||
| Calcium, Ca | 135 mg | 22.0 mg | +512% |
| Iron, Fe | 3.46 mg | 1.90 mg | +82% |
| Magnesium, Mg | 156 mg | 38.0 mg | +310% |
| Phosphorus, P | 321 mg | 95.0 mg | +238% |
| Potassium, K | 636 mg | 250 mg | +154% |
| Sodium, Na | 0 mg | 50.0 mg | -100% |
| Zinc, Zn | 2.33 mg | 0.580 mg | +302% |
| Copper, Cu | 1.41 mg | 0.074 mg | +1809% |
| Manganese, Mn | 6.06 mg | 0.320 mg | +1793% |
| Selenium, Se | 0 ug | 1.20 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 641 kcal | — | |
| Energy (Atwater Specific Factors) | 602 kcal | — | |
| Energy | — | 301 kj | |
| Nitrogen | 2.55 g | — | |
| Ash | 2.21 g | 1.10 g | +101% |
| Folic acid (Vitamin B9 — synthetic) | — | 96.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 96.0 ug | |
| Betaine | 0.400 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 350 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| 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 | — | 0.310 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.120 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.189 g | |
| Tryptophan (EAA) | — | 0.056 g | |
| Threonine (EAA) | — | 0.208 g | |
| Isoleucine (EAA, BCAA) | — | 0.251 g | |
| Leucine (EAA, BCAA) | — | 0.432 g | |
| Lysine (EAA) | — | 0.366 g | |
| Methionine (EAA) | — | 0.043 g | |
| Cystine (conditionally essential) | — | 0.077 g | |
| Phenylalanine (EAA) | — | 0.228 g | |
| Tyrosine (conditionally essential) | — | 0.196 g | |
| Valine (EAA, BCAA) | — | 0.274 g | |
| Arginine (conditionally essential) | — | 0.463 g | |
| Histidine (EAA) | — | 0.134 g | |
| Alanine | — | 0.228 g | |
| Aspartic acid | — | 0.631 g | |
| Glutamic acid | — | 0.855 g | |
| Glycine (conditionally essential) | — | 0.230 g | |
| Proline (conditionally essential) | — | 0.252 g | |
| Serine | — | 0.246 g | |
| Daidzein | 0.005 mg | 0 mg | |
| Genistein | 0.020 mg | 0 mg | |
| Proanthocyanidin dimers | 12.5 mg | 91.8 mg | -86% |
| Proanthocyanidin trimers | 13.6 mg | 21.7 mg | -38% |
| Proanthocyanidin 4-6mers | 67.7 mg | — | |
| Proanthocyanidin 7-10mers | 74.6 mg | — | |
| Proanthocyanidin polymers (>10mers) | 322 mg | — | |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | — | 0 mg | |
| Myricetin | 0 mg | 2.60 mg | -100% |
| Quercetin | 0 mg | 2.00 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0.220 mg | 29.0 mg | -99% |
| (-)-Epicatechin 3-gallate | 0 mg | 0 mg | = |
| (-)-Epigallocatechin | 2.78 mg | 15.5 mg | -82% |
| (-)-Epigallocatechin 3-gallate | 1.06 mg | 0 mg | |
| (+)-Catechin | 1.19 mg | 14.3 mg | -92% |
| (+)-Gallocatechin | 0 mg | 4.15 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 5.00 mg | — | |
| Choline from phosphatidylcholine | 25.0 mg | — | |
| Choline from phosphocholine | 0.900 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 15.0 mg | — | |
| Total Choline | 46.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.025 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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