Nutrition Comparison Tool
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Cooked Kidney Beans
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Almonds
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Cooked Chickpeas (Garbanzo Beans)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 11% DV 225 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 13% DV 269 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 1% DV 0.89g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 5% DV 4.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 15% DV 40.4g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 45g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 31% DV 15.3g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 29% DV 14.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 0% DV 0mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 1% DV 0.13g
  • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 2% DV 0.44g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 40% DV 11.3g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 45% DV 12.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 1% DV 0.57g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 7.9g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 22% DV 3.9mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 26% DV 4.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 5% DV 62mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 6% DV 80.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Kidney Beans 1 cup (x1) 15% DV 716.9mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 10% DV 477.2mg
Comparison Table

Table Legend

  1. Cooked Kidney Beans
  2. Almonds
  3. Cooked Chickpeas (Garbanzo Beans)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 177 28 164
Calories
(%DV)		 225
(11%)		 164
(8%)		 269
(13%)
Fat (g)
(%DV)		 0.89
(1%)		 14.2
(18%)		 4.2
(5%)
Protein (g)
(%DV)		 15.3
(31%)		 6
(12%)		 14.5
(29%)
Carbohydrate (g)
(%DV)		 40.4
(15%)		 6.1
(2%)		 45
(16%)
Sugars (g)
(%DV)		 0.57
(1%)		 1.2
(2%)		 7.9
(16%)
Fiber (g)
(%DV)		 11.3
(40%)		 3.6
(13%)		 12.5
(45%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.13
(1%)		 1.1
(5%)		 0.44
(2%)
Net-Carbs (g) 29
2.6
32.5
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 177 28 164
Calcium (mg)
(%DV)		 62
(5%)		 76.4
(6%)		 80.4
(6%)
Iron, Fe (mg)
(%DV)		 3.9
(22%)		 1.1
(6%)		 4.7
(26%)
Potassium, K (mg)
(%DV)		 716.9
(15%)		 208.2
(4%)		 477.2
(10%)
Magnesium (mg)
(%DV)		 74.3
(18%)		 76.7
(18%)		 78.7
(19%)
Phosphorus, P (mg)
(%DV)		 244.3
(20%)		 136.6
(11%)		 275.5
(22%)
Sodium (mg)
(%DV)		 1.8
(0%)		 0.28
(0%)		 11.5
(0%)
Zinc, Zn (mg)
(%DV)		 1.8
(16%)		 0.89
(8%)		 2.5
(23%)
Copper, Cu (mg)
(%DV)		 0.38
(42%)		 0.29
(33%)		 0.58
(64%)
Manganese (mg)
(%DV)		 0.76
(33%)		 0.62
(27%)		 1.7
(73%)
Selenium, Se (mcg)
(%DV)		 1.9
(4%)		 1.2
(2%)		 6.1
(11%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 177 28 164
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 1.6
(0%)
Vitamin C (mg)
(%DV)		 2.1
(2%)		 0
(0%)		 2.1
(2%)
Thiamin (B1) (mg)
(%DV)		 0.28
(24%)		 0.06
(5%)		 0.19
(16%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.32
(25%)		 0.1
(8%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 1
(6%)		 0.86
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.39
(8%)		 0.13
(3%)		 0.47
(9%)
Vitamin B6 (mg)
(%DV)		 0.21
(12%)		 0.04
(2%)		 0.23
(13%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 230.1
(58%)		 12.5
(3%)		 282.1
(71%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 230.1
(58%)		 12.5
(3%)		 282.1
(71%)
Folate DFE (mcg)
(%)		 230.1
(58%)		 12.5
(3%)		 282.1
(71%)
Choline (mg)
(%DV)		 54
(10%)		 14.8
(3%)		 70.2
(13%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0.28
(0%)		 26.2
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0.57 44.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0.28
0
Vitamin E (mg)
(%DV)		 0.05
(0%)		 7.3
(49%)		 0.57
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 14.9
(12%)		 0
(0%)		 6.6
(5%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 177 28 164
Water (g) 118.5
1.3
98.7
Ash (g) 2
0.84
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.33
0.6
4.13
  Carbohydrates
Food # 1 2 3
Weight (g) 177 28 164
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
1.1
--
Glucose (Dextrose) (g) --
0.05
--
Fructose (g) --
0.03
--
Lactose (g) --
0
--
Maltose (g) --
0.01
--
Galactose (g) --
0.02
--
Starch (g) --
0.2
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 177 28 164
Monounsaturated Fats (g) 0.069
8.96
0.956
Polyunsaturated Fats (g) 0.492
3.501
1.896
Omega 3s (g)
(%AI)		 0.301
(19%)		 0.001
(0%)		 0.071
(4%)
Omega 6s (g)
(%AI)		 0.191
(1%)		 3.499
(21%)		 1.825
(11%)
Omega 3 to Omega 6 Ratio 1.57
0
0.04
Omega 6 to Omega 3 Ratio 0.64
4107.33
25.88
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.001
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
3.499
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0.001
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0
0.001
0.007
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 0.115
0.876
0.353
Margaric Acid (17:0) (g) --
0.001
--
Stearic Acid (18:0) (g) 0.014
0.2
0.061
Arachidic Acid (20:0) (g) --
0.002
--
Behenic Acid (22:0) (g) --
0
--
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0
0.068
0.008
cis-Palmitoleic Acid (16:1 cis) (g) --
0.064
--
Heptadecenoic Acid (17:1) (g) --
0.004
--
Oleic Acid (18:1) (g) 0.069
8.887
0.948
c-Oleic Acid (18:1 cis) (g) --
8.887
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0.001
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.191
3.5
1.825
Conjugated Linoleic Acid (CLAs) (g) --
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.301
0.001
0.071
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
0.001
--
t-Monoenoic Fats (g) --
0.003
--
t-Palmitoleic Acid (16:1 t) (g) --
0.003
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.001
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
0.001
--
Campesterol (g) --
0.001
--
Beta-sitosterol (g) --
0.037
--
Amino Acids
Food # 1 2 3
Weight (g) 177 28 164
Essential  
Histidine (mg)
(%RDI)		 421
(60%)		 153
(22%)		 400
(57%)
Isoleucine (mg)
(%RDI)		 726
(52%)		 213
(15%)		 623
(45%)
Leucine (mg)
(%RDI)		 1303
(48%)		 418
(15%)		 1035
(38%)
Lysine (mg)
(%RDI)		 1074
(51%)		 161
(8%)		 973
(46%)
Methionine (mg)
(%RDI)		 200
(27%)		 45
(6%)		 190
(26%)
Phenylalanine (mg)
(%RDI)		 904
(103%)		 321
(37%)		 779
(89%)
Threonine (mg)
(%RDI)		 565
(54%)		 171
(16%)		 540
(51%)
Tryptophan (mg)
(%RDI)		 184
(66%)		 60
(21%)		 139
(50%)
Valine (mg)
(%RDI)		 885
(49%)		 243
(13%)		 610
(34%)
Conditional  
Arginine (mg) 841
700
1369
Cystine (mg)
(%RDI)		 143
(50%)		 61
(21%)		 195
(68%)
Glycine (mg) 621
406
605
Proline (mg) 878
275
600
Tyrosine (mg)
(%RDI)		 363
(41%)		 128
(15%)		 361
(41%)
Non-Essential  
Alanine (mg) 697
284
623
Aspartic acid (mg) 1922
749
1709
Betaine (mg) 0.18
0.14
--
Glutamic acid (mg) 2466
1763
2542
Hydroxyproline (mg) --
--
--
Serine (mg) 963
259
733
Data Source
Cooked Kidney Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Almonds
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Chickpeas (Garbanzo Beans)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.