Side-by-Side Comparison

Almonds (Raw) vs Black Beans (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-77%

Black Beans (Cooked)

Black Beans (Cooked) has fewer calories (energy) (132 kcal vs 579 kcal, 447 kcal less).

Higher Protein

+139%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 8.9 g in Black Beans (Cooked) (+12.3 g, +139%).

Higher Dietary Fiber

+44%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 8.7 g in Black Beans (Cooked) (+3.8 g, +44%).

Higher Potassium

+106%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 355 mg in Black Beans (Cooked) (+378 mg, +106%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Black Beans (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Black Beans (Cooked)

132 kcal7% DV

Almonds (Raw) provides 579 kcal vs 132 kcal in Black Beans (Cooked) (+447 kcal, +339%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Black Beans (Cooked)

8.9 g18% DV

Almonds (Raw) provides 21.2 g vs 8.9 g in Black Beans (Cooked) (+12.3 g, +139%).

CarbohydratesBlack Beans (Cooked) higher

Almonds (Raw)

21.6 g8% DV

Black Beans (Cooked)

23.7 g9% DV

Black Beans (Cooked) provides 23.7 g vs 21.6 g in Almonds (Raw) (+2.2 g, +10%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Black Beans (Cooked)

8.7 g31% DV

Almonds (Raw) provides 12.5 g vs 8.7 g in Black Beans (Cooked) (+3.8 g, +44%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Black Beans (Cooked)

0.54 g1% DV

Almonds (Raw) provides 49.9 g vs 0.54 g in Black Beans (Cooked) (+49.4 g, +9146%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Black Beans (Cooked)

0.32 g1% DV

Almonds (Raw) provides 4.4 g vs 0.32 g in Black Beans (Cooked) (+4.0 g, +1259%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Black Beans (Cooked)

0 mg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Black Beans (Cooked)

0.15 mg1% DV

Almonds (Raw) provides 25.6 mg vs 0.15 mg in Black Beans (Cooked) (+25.5 mg, +16987%).

Vitamin KBlack Beans (Cooked) higher

Almonds (Raw)

0 µg

Black Beans (Cooked)

2.8 µg2% DV

Black Beans (Cooked) has higher vitamin k (2.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Almonds (Raw)

44 µg11% DV

Black Beans (Cooked)

149 µg37% DV

Black Beans (Cooked) provides 149 µg vs 44 µg in Almonds (Raw) (+105 µg, +239%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.21 mg17% DV

Black Beans (Cooked)

0.24 mg20% DV

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of thiamin (vitamin b1) (0.21 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Black Beans (Cooked)

0.06 mg5% DV

Almonds (Raw) provides 1.1 mg vs 0.06 mg in Black Beans (Cooked) (+1.1 mg, +1829%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Black Beans (Cooked)

0.51 mg3% DV

Almonds (Raw) provides 3.6 mg vs 0.51 mg in Black Beans (Cooked) (+3.1 mg, +616%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Black Beans (Cooked)

0.24 mg5% DV

Almonds (Raw) provides 0.47 mg vs 0.24 mg in Black Beans (Cooked) (+0.23 mg, +95%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Black Beans (Cooked)

0.07 mg4% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.07 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Almonds (Raw)

1.0 mg

Black Beans (Cooked)

1.0 mg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of sodium (1.0 mg).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Black Beans (Cooked)

355 mg8% DV

Almonds (Raw) provides 733 mg vs 355 mg in Black Beans (Cooked) (+378 mg, +106%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Black Beans (Cooked)

27.0 mg2% DV

Almonds (Raw) provides 269 mg vs 27.0 mg in Black Beans (Cooked) (+242 mg, +896%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Black Beans (Cooked)

2.1 mg12% DV

Almonds (Raw) provides 3.7 mg vs 2.1 mg in Black Beans (Cooked) (+1.6 mg, +77%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Black Beans (Cooked)

60.0 mg14% DV

Almonds (Raw) provides 270 mg vs 60.0 mg in Black Beans (Cooked) (+210 mg, +350%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Black Beans (Cooked)

140 mg11% DV

Almonds (Raw) provides 481 mg vs 140 mg in Black Beans (Cooked) (+341 mg, +244%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Black Beans (Cooked)

1.1 mg10% DV

Almonds (Raw) provides 3.1 mg vs 1.1 mg in Black Beans (Cooked) (+2.0 mg, +179%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Black Beans (Cooked)

0.09 g

Almonds (Raw) provides 3.8 g vs 0.09 g in Black Beans (Cooked) (+3.7 g, +4122%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Almonds (Raw)

162 kcal8% DV

Black Beans (Cooked)

227 kcal11% DV

Black Beans (Cooked) provides 227 kcal vs 162 kcal in Almonds (Raw) (+65 kcal, +40%).

ProteinBlack Beans (Cooked) higher

Almonds (Raw)

5.9 g12% DV

Black Beans (Cooked)

15.2 g30% DV

Black Beans (Cooked) provides 15.2 g vs 5.9 g in Almonds (Raw) (+9.3 g, +157%).

CarbohydratesBlack Beans (Cooked) higher

Almonds (Raw)

6.0 g2% DV

Black Beans (Cooked)

40.8 g15% DV

Black Beans (Cooked) provides 40.8 g vs 6.0 g in Almonds (Raw) (+34.7 g, +576%).

Dietary FiberBlack Beans (Cooked) higher

Almonds (Raw)

3.5 g13% DV

Black Beans (Cooked)

15.0 g53% DV

Black Beans (Cooked) provides 15.0 g vs 3.5 g in Almonds (Raw) (+11.5 g, +328%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Black Beans (Cooked)

0.93 g1% DV

Almonds (Raw) provides 14.0 g vs 0.93 g in Black Beans (Cooked) (+13.1 g, +1405%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Black Beans (Cooked)

0.55 g1% DV

Almonds (Raw) provides 1.2 g vs 0.55 g in Black Beans (Cooked) (+0.67 g, +121%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Black Beans (Cooked)

0 mg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Black Beans (Cooked)

0.26 mg2% DV

Almonds (Raw) provides 7.2 mg vs 0.26 mg in Black Beans (Cooked) (+6.9 mg, +2682%).

Vitamin KBlack Beans (Cooked) higher

Almonds (Raw)

0 µg

Black Beans (Cooked)

4.8 µg4% DV

Black Beans (Cooked) has higher vitamin k (4.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Almonds (Raw)

12 µg3% DV

Black Beans (Cooked)

256 µg64% DV

Black Beans (Cooked) provides 256 µg vs 12 µg in Almonds (Raw) (+244 µg, +1980%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Almonds (Raw)

0.06 mg5% DV

Black Beans (Cooked)

0.42 mg35% DV

Black Beans (Cooked) provides 0.42 mg vs 0.06 mg in Almonds (Raw) (+0.36 mg, +631%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Black Beans (Cooked)

0.10 mg8% DV

Almonds (Raw) provides 0.32 mg vs 0.10 mg in Black Beans (Cooked) (+0.22 mg, +214%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Black Beans (Cooked)

0.87 mg5% DV

Almonds (Raw) provides 1.0 mg vs 0.87 mg in Black Beans (Cooked) (+0.14 mg, +17%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Almonds (Raw)

0.13 mg3% DV

Black Beans (Cooked)

0.42 mg8% DV

Black Beans (Cooked) provides 0.42 mg vs 0.13 mg in Almonds (Raw) (+0.28 mg, +216%).

Vitamin B6Black Beans (Cooked) higher

Almonds (Raw)

0.04 mg2% DV

Black Beans (Cooked)

0.12 mg7% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Almonds (Raw)

0.28 mg

Black Beans (Cooked)

1.7 mg

Black Beans (Cooked) provides 1.7 mg vs 0.28 mg in Almonds (Raw) (+1.4 mg, +514%).

PotassiumBlack Beans (Cooked) higher

Almonds (Raw)

205 mg4% DV

Black Beans (Cooked)

611 mg13% DV

Black Beans (Cooked) provides 611 mg vs 205 mg in Almonds (Raw) (+405 mg, +198%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Black Beans (Cooked)

46.4 mg4% DV

Almonds (Raw) provides 75.3 mg vs 46.4 mg in Black Beans (Cooked) (+28.9 mg, +62%).

IronBlack Beans (Cooked) higher

Almonds (Raw)

1.0 mg6% DV

Black Beans (Cooked)

3.6 mg20% DV

Black Beans (Cooked) provides 3.6 mg vs 1.0 mg in Almonds (Raw) (+2.6 mg, +248%).

MagnesiumBlack Beans (Cooked) higher

Almonds (Raw)

75.6 mg18% DV

Black Beans (Cooked)

103 mg25% DV

Black Beans (Cooked) provides 103 mg vs 75.6 mg in Almonds (Raw) (+27.6 mg, +37%).

PhosphorusBlack Beans (Cooked) higher

Almonds (Raw)

135 mg11% DV

Black Beans (Cooked)

241 mg19% DV

Black Beans (Cooked) provides 241 mg vs 135 mg in Almonds (Raw) (+106 mg, +79%).

ZincBlack Beans (Cooked) higher

Almonds (Raw)

0.87 mg8% DV

Black Beans (Cooked)

1.9 mg18% DV

Black Beans (Cooked) provides 1.9 mg vs 0.87 mg in Almonds (Raw) (+1.1 mg, +121%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Black Beans (Cooked)

0.15 g1% DV

Almonds (Raw) provides 1.1 g vs 0.15 g in Black Beans (Cooked) (+0.91 g, +587%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Black Beans (Cooked)Amount per 100 kcal (76 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Black Beans (Cooked)

100 kcal5% DV

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of calories (energy) (98 kcal).

ProteinBlack Beans (Cooked) higher

Almonds (Raw)

3.6 g7% DV

Black Beans (Cooked)

6.7 g13% DV

Black Beans (Cooked) provides 6.7 g vs 3.6 g in Almonds (Raw) (+3.1 g, +87%).

CarbohydratesBlack Beans (Cooked) higher

Almonds (Raw)

3.7 g1% DV

Black Beans (Cooked)

18.0 g7% DV

Black Beans (Cooked) provides 18.0 g vs 3.7 g in Almonds (Raw) (+14.4 g, +392%).

Dietary FiberBlack Beans (Cooked) higher

Almonds (Raw)

2.1 g8% DV

Black Beans (Cooked)

6.6 g24% DV

Black Beans (Cooked) provides 6.6 g vs 2.1 g in Almonds (Raw) (+4.5 g, +211%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Black Beans (Cooked)

0.41 g1% DV

Almonds (Raw) provides 8.5 g vs 0.41 g in Black Beans (Cooked) (+8.1 g, +1968%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

0.74 g1% DV

Black Beans (Cooked)

0.24 g

Almonds (Raw) provides 0.74 g vs 0.24 g in Black Beans (Cooked) (+0.50 g, +204%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Black Beans (Cooked)

0 mg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Black Beans (Cooked)

0.11 mg1% DV

Almonds (Raw) provides 4.4 mg vs 0.11 mg in Black Beans (Cooked) (+4.2 mg, +3722%).

Vitamin KBlack Beans (Cooked) higher

Almonds (Raw)

0 µg

Black Beans (Cooked)

2.1 µg2% DV

Black Beans (Cooked) has higher vitamin k (2.1 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Almonds (Raw)

7.5 µg2% DV

Black Beans (Cooked)

113 µg28% DV

Black Beans (Cooked) provides 113 µg vs 7.5 µg in Almonds (Raw) (+106 µg, +1414%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Almonds (Raw)

0.03 mg3% DV

Black Beans (Cooked)

0.19 mg15% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Black Beans (Cooked)

0.04 mg3% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Black Beans (Cooked)

0.38 mg2% DV

Almonds (Raw) provides 0.62 mg vs 0.38 mg in Black Beans (Cooked) (+0.23 mg, +60%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Almonds (Raw)

0.08 mg2% DV

Black Beans (Cooked)

0.18 mg4% DV

Black Beans (Cooked) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.08 mg).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Black Beans (Cooked)

0.05 mg3% DV

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Almonds (Raw)

0.17 mg

Black Beans (Cooked)

0.76 mg

Black Beans (Cooked) provides 0.76 mg vs 0.17 mg in Almonds (Raw) (+0.59 mg, +347%).

PotassiumBlack Beans (Cooked) higher

Almonds (Raw)

125 mg3% DV

Black Beans (Cooked)

270 mg6% DV

Black Beans (Cooked) provides 270 mg vs 125 mg in Almonds (Raw) (+145 mg, +117%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Black Beans (Cooked)

20.5 mg2% DV

Almonds (Raw) provides 45.7 mg vs 20.5 mg in Black Beans (Cooked) (+25.2 mg, +123%).

IronBlack Beans (Cooked) higher

Almonds (Raw)

0.63 mg4% DV

Black Beans (Cooked)

1.6 mg9% DV

Black Beans (Cooked) provides 1.6 mg vs 0.63 mg in Almonds (Raw) (+0.97 mg, +153%).

MagnesiumSimilar

Almonds (Raw)

45.9 mg11% DV

Black Beans (Cooked)

45.6 mg11% DV

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of magnesium (45.9 mg).

PhosphorusBlack Beans (Cooked) higher

Almonds (Raw)

81.8 mg7% DV

Black Beans (Cooked)

106 mg9% DV

Black Beans (Cooked) provides 106 mg vs 81.8 mg in Almonds (Raw) (+24.6 mg, +30%).

ZincBlack Beans (Cooked) higher

Almonds (Raw)

0.53 mg5% DV

Black Beans (Cooked)

0.85 mg8% DV

Black Beans (Cooked) provides 0.85 mg vs 0.53 mg in Almonds (Raw) (+0.32 mg, +60%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Black Beans (Cooked)

0.07 g

Almonds (Raw) provides 0.65 g vs 0.07 g in Black Beans (Cooked) (+0.58 g, +844%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Black Beans (Cooked)

300 kcal15% DV

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinBlack Beans (Cooked) higher

Almonds (Raw)

11.0 g22% DV

Black Beans (Cooked)

20.1 g40% DV

Black Beans (Cooked) provides 20.1 g vs 11.0 g in Almonds (Raw) (+9.1 g, +83%).

CarbohydratesBlack Beans (Cooked) higher

Almonds (Raw)

11.2 g4% DV

Black Beans (Cooked)

53.8 g20% DV

Black Beans (Cooked) provides 53.8 g vs 11.2 g in Almonds (Raw) (+42.6 g, +380%).

Dietary FiberBlack Beans (Cooked) higher

Almonds (Raw)

6.5 g23% DV

Black Beans (Cooked)

19.7 g71% DV

Black Beans (Cooked) provides 19.7 g vs 6.5 g in Almonds (Raw) (+13.2 g, +204%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Black Beans (Cooked)

1.2 g2% DV

Almonds (Raw) provides 26.0 g vs 1.2 g in Black Beans (Cooked) (+24.7 g, +2018%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

Black Beans (Cooked)

0.73 g1% DV

Almonds (Raw) provides 2.3 g vs 0.73 g in Black Beans (Cooked) (+1.5 g, +211%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Black Beans (Cooked)

0 mg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Black Beans (Cooked)

0.34 mg2% DV

Almonds (Raw) provides 13.3 mg vs 0.34 mg in Black Beans (Cooked) (+13.0 mg, +3814%).

Vitamin KBlack Beans (Cooked) higher

Almonds (Raw)

0 µg

Black Beans (Cooked)

6.4 µg5% DV

Black Beans (Cooked) has higher vitamin k (6.4 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Almonds (Raw)

23 µg6% DV

Black Beans (Cooked)

338 µg85% DV

Black Beans (Cooked) provides 338 µg vs 23 µg in Almonds (Raw) (+315 µg, +1378%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Almonds (Raw)

0.11 mg9% DV

Black Beans (Cooked)

0.55 mg46% DV

Black Beans (Cooked) provides 0.55 mg vs 0.11 mg in Almonds (Raw) (+0.45 mg, +420%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Black Beans (Cooked)

0.13 mg10% DV

Almonds (Raw) provides 0.59 mg vs 0.13 mg in Black Beans (Cooked) (+0.46 mg, +342%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Black Beans (Cooked)

1.1 mg7% DV

Almonds (Raw) provides 1.9 mg vs 1.1 mg in Black Beans (Cooked) (+0.74 mg, +64%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Almonds (Raw)

0.24 mg5% DV

Black Beans (Cooked)

0.55 mg11% DV

Black Beans (Cooked) provides 0.55 mg vs 0.24 mg in Almonds (Raw) (+0.30 mg, +124%).

Vitamin B6Black Beans (Cooked) higher

Almonds (Raw)

0.07 mg4% DV

Black Beans (Cooked)

0.16 mg9% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.16 mg vs 0.07 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Black Beans (Cooked)

0 µg

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Almonds (Raw)

0.52 mg

Black Beans (Cooked)

2.3 mg

Black Beans (Cooked) provides 2.3 mg vs 0.52 mg in Almonds (Raw) (+1.8 mg, +337%).

PotassiumBlack Beans (Cooked) higher

Almonds (Raw)

381 mg8% DV

Black Beans (Cooked)

806 mg17% DV

Black Beans (Cooked) provides 806 mg vs 381 mg in Almonds (Raw) (+425 mg, +111%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Black Beans (Cooked)

61.3 mg5% DV

Almonds (Raw) provides 140 mg vs 61.3 mg in Black Beans (Cooked) (+78.6 mg, +128%).

IronBlack Beans (Cooked) higher

Almonds (Raw)

1.9 mg11% DV

Black Beans (Cooked)

4.8 mg26% DV

Black Beans (Cooked) provides 4.8 mg vs 1.9 mg in Almonds (Raw) (+2.8 mg, +147%).

MagnesiumSimilar

Almonds (Raw)

140 mg33% DV

Black Beans (Cooked)

136 mg32% DV

Both Almonds (Raw) and Black Beans (Cooked) provide similar amounts of magnesium (140 mg).

PhosphorusBlack Beans (Cooked) higher

Almonds (Raw)

250 mg20% DV

Black Beans (Cooked)

318 mg25% DV

Black Beans (Cooked) provides 318 mg vs 250 mg in Almonds (Raw) (+67.7 mg, +27%).

ZincBlack Beans (Cooked) higher

Almonds (Raw)

1.6 mg15% DV

Black Beans (Cooked)

2.5 mg23% DV

Black Beans (Cooked) provides 2.5 mg vs 1.6 mg in Almonds (Raw) (+0.92 mg, +57%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Black Beans (Cooked)

0.20 g1% DV

Almonds (Raw) provides 2.0 g vs 0.20 g in Black Beans (Cooked) (+1.8 g, +867%).

Almonds (Raw) vs Black Beans (Cooked)

Almonds (Raw)

Black Beans (Cooked)

Nutritional Takeaways

Comparison Summary