Nuts vs Broadbeans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pine nuts, pinyon, dried is higher in more vitamins & minerals
Calories (kcal)
Nuts 629
Broadbeans 72
Protein (g)
Nuts 11.6
Broadbeans 5.60
Carbs (g)
Nuts 19.3
Broadbeans 11.7
Fat (g)
Nuts 61.0
Broadbeans 0.600
Fiber (g)
Nuts 10.7
Broadbeans 4.20
Quick answers
Which has more protein?
Nuts, pine nuts, pinyon, dried — 11.6g vs 5.60g per 100g.
Which has fewer calories?
Broadbeans, immature seeds, raw — 72 vs 629 kcal per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, pinyon, dried 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 | 629 kcal | 72 kcal | +774% |
| Macronutrients | |||
| Water | 5.90 g | 81.0 g | -93% |
| Protein | 11.6 g | 5.60 g | +107% |
| Total lipid (fat) | 61.0 g | 0.600 g | +10063% |
| Carbohydrate, by difference | 19.3 g | 11.7 g | +65% |
| Fiber, total dietary | 10.7 g | 4.20 g | +155% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.38 g | 0.138 g | +6695% |
| Fatty acids, total monounsaturated | 22.9 g | 0.017 g | +134853% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | 33.0 mg | -94% |
| Thiamin (Vitamin B1) | 1.24 mg | 0.170 mg | +631% |
| Riboflavin (Vitamin B2) | 0.223 mg | 0.110 mg | +103% |
| Niacin (Vitamin B3) | 4.37 mg | 1.50 mg | +191% |
| Pantothenic acid (Vitamin B5) | 0.210 mg | 0.086 mg | +144% |
| Vitamin B-6 — Pyridoxine | 0.111 mg | 0.038 mg | +192% |
| Biotin (Vitamin B7) | 58.0 ug | 96.0 ug | -40% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 18.0 ug | -94% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 22.0 mg | -64% |
| Iron, Fe | 3.06 mg | 1.90 mg | +61% |
| Magnesium, Mg | 234 mg | 38.0 mg | +516% |
| Phosphorus, P | 35.0 mg | 95.0 mg | -63% |
| Potassium, K | 628 mg | 250 mg | +151% |
| Sodium, Na | 72.0 mg | 50.0 mg | +44% |
| Zinc, Zn | 4.28 mg | 0.580 mg | +638% |
| Copper, Cu | 1.03 mg | 0.074 mg | +1299% |
| Manganese, Mn | 4.33 mg | 0.320 mg | +1254% |
| Selenium, Se | — | 1.20 ug | |
| Other Nutrients | |||
| Energy | 2632 kj | 301 kj | +774% |
| Ash | 2.26 g | 1.10 g | +105% |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | 96.0 ug | -40% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | 96.0 ug | -40% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 29.0 IU | 350 IU | -92% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 4.42 g | 0.121 g | +3550% |
| SFA 18:0 (Stearic acid) | 2.01 g | 0.017 g | +11729% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.250 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.5 g | 0.017 g | +126535% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.16 g | — | |
| Fatty acids, total polyunsaturated | 25.7 g | 0.310 g | +8180% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 24.9 g | 0.120 g | +20635% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.787 g | 0.189 g | +316% |
| Tryptophan (EAA) | 0.146 g | 0.056 g | +161% |
| Threonine (EAA) | 0.367 g | 0.208 g | +76% |
| Isoleucine (EAA, BCAA) | 0.450 g | 0.251 g | +79% |
| Leucine (EAA, BCAA) | 0.834 g | 0.432 g | +93% |
| Lysine (EAA) | 0.434 g | 0.366 g | +19% |
| Methionine (EAA) | 0.207 g | 0.043 g | +381% |
| Cystine (conditionally essential) | 0.210 g | 0.077 g | +173% |
| Phenylalanine (EAA) | 0.443 g | 0.228 g | +94% |
| Tyrosine (conditionally essential) | 0.424 g | 0.196 g | +116% |
| Valine (EAA, BCAA) | 0.598 g | 0.274 g | +118% |
| Arginine (conditionally essential) | 2.25 g | 0.463 g | +386% |
| Histidine (EAA) | 0.277 g | 0.134 g | +107% |
| Alanine | 0.605 g | 0.228 g | +165% |
| Aspartic acid | 1.05 g | 0.631 g | +67% |
| Glutamic acid | 1.97 g | 0.855 g | +130% |
| Glycine (conditionally essential) | 0.589 g | 0.230 g | +156% |
| Proline (conditionally essential) | 0.622 g | 0.252 g | +147% |
| Serine | 0.491 g | 0.246 g | +100% |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 91.8 mg | |
| Proanthocyanidin trimers | — | 21.7 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 mg | 29.0 mg | -100% |
| (-)-Epicatechin 3-gallate | 0 mg | 0 mg | = |
| (-)-Epigallocatechin | 0.490 mg | 15.5 mg | -97% |
| (-)-Epigallocatechin 3-gallate | 0 mg | 0 mg | = |
| (+)-Catechin | 0 mg | 14.3 mg | -100% |
| (+)-Gallocatechin | 0 mg | 4.15 mg | -100% |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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