Nutrition Comparison Tool
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Cooked Black Beans
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Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
×
Almonds
×
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 11% DV 227 calories
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 18% DV 351 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 1% DV 0.93g
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 8% DV 6.3g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 15% DV 40.8g
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 21% DV 58.1g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 30% DV 15.2g
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 36% DV 17.9g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 0% DV 0mg
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 0% DV 0mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 1% DV 0.24g
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 3% DV 0.54g
  • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 53% DV 15g
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 57% DV 16g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 1% DV 0.55g
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 20% DV 10.2g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 20% DV 3.6mg
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 14% DV 2.5mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 4% DV 46.4mg
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 8% DV 109.2mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 13% DV 610.6mg
  • Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 1 can drained, rinsed (x1) 6% DV 276.9mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
Comparison Table

Table Legend

  1. Cooked Black Beans
  2. Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
  3. Almonds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 172 254 28
Calories
(%DV)		 227
(11%)		 351
(18%)		 164
(8%)
Fat (g)
(%DV)		 0.93
(1%)		 6.3
(8%)		 14.2
(18%)
Protein (g)
(%DV)		 15.2
(30%)		 17.9
(36%)		 6
(12%)
Carbohydrate (g)
(%DV)		 40.8
(15%)		 58.1
(21%)		 6.1
(2%)
Sugars (g)
(%DV)		 0.55
(1%)		 10.2
(20%)		 1.2
(2%)
Fiber (g)
(%DV)		 15
(53%)		 16
(57%)		 3.6
(13%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.24
(1%)		 0.54
(3%)		 1.1
(5%)
Net-Carbs (g) 25.8
42.1
2.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 172 254 28
Calcium (mg)
(%DV)		 46.4
(4%)		 109.2
(8%)		 76.4
(6%)
Iron, Fe (mg)
(%DV)		 3.6
(20%)		 2.5
(14%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 610.6
(13%)		 276.9
(6%)		 208.2
(4%)
Magnesium (mg)
(%DV)		 120.4
(29%)		 61
(15%)		 76.7
(18%)
Phosphorus, P (mg)
(%DV)		 240.8
(19%)		 203.2
(16%)		 136.6
(11%)
Sodium (mg)
(%DV)		 1.7
(0%)		 538.5
(22%)		 0.28
(0%)
Zinc, Zn (mg)
(%DV)		 1.9
(18%)		 1.5
(14%)		 0.89
(8%)
Copper, Cu (mg)
(%DV)		 0.36
(40%)		 0.64
(71%)		 0.29
(33%)
Manganese (mg)
(%DV)		 0.76
(33%)		 2
(88%)		 0.62
(27%)
Selenium, Se (mcg)
(%DV)		 2.1
(4%)		 7.9
(14%)		 1.2
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
0
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 172 254 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 2.5
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.25
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.42
(35%)		 0.06
(5%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.04
(3%)		 0.32
(25%)
Niacin (B3) (mg)
(%DV)		 0.87
(5%)		 0.32
(2%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.42
(8%)		 --
(--%)		 0.13
(3%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.29
(17%)		 0.04
(2%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 256.3
(64%)		 104.1
(26%)		 12.5
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 256.3
(64%)		 104.1
(26%)		 12.5
(3%)
Folate DFE (mcg)
(%)		 256.3
(64%)		 104.1
(26%)		 12.5
(3%)
Choline (mg)
(%DV)		 56.1
(10%)		 --
(--%)		 14.8
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 33
(0%)		 0.28
(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) 10.3 55.9 0.57
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0.28
Vitamin E (mg)
(%DV)		 1.5
(10%)		 0.74
(5%)		 7.3
(49%)
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)		 5.7
(5%)		 8.6
(7%)		 0
(0%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 172 254 28
Water (g) 113.1
169.8
1.3
Ash (g) 2
2
0.84
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -0.28
7.42
0.6
  Carbohydrates
Food # 1 2 3
Weight (g) 172 254 28
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) 172 254 28
Monounsaturated Fats (g) 0.081
1.232
8.96
Polyunsaturated Fats (g) 0.397
2.443
3.501
Omega 3s (g)
(%AI)		 0.181
(11%)		 0.091
(6%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 0.217
(1%)		 2.355
(14%)		 3.499
(21%)
Omega 3 to Omega 6 Ratio 0.83
0.04
0
Omega 6 to Omega 3 Ratio 1.2
25.75
4107.33
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
0.008
0.001
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0.224
0.455
0.876
Margaric Acid (17:0) (g) --
--
0.001
Stearic Acid (18:0) (g) 0.014
0.079
0.2
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
0.01
0.068
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.064
Heptadecenoic Acid (17:1) (g) --
--
0.004
Oleic Acid (18:1) (g) 0.081
1.222
8.887
c-Oleic Acid (18:1 cis) (g) --
--
8.887
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0.001
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) 0.217
2.355
3.5
Conjugated Linoleic Acid (CLAs) (g) --
--
0.001
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.181
0.091
0.001
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) 172 254 28
Essential  
Histidine (mg)
(%RDI)		 425
(61%)		 495
(71%)		 153
(22%)
Isoleucine (mg)
(%RDI)		 673
(48%)		 770
(55%)		 213
(15%)
Leucine (mg)
(%RDI)		 1218
(45%)		 1278
(47%)		 418
(15%)
Lysine (mg)
(%RDI)		 1046
(50%)		 1201
(57%)		 161
(8%)
Methionine (mg)
(%RDI)		 229
(31%)		 236
(32%)		 45
(6%)
Phenylalanine (mg)
(%RDI)		 824
(94%)		 963
(110%)		 321
(37%)
Threonine (mg)
(%RDI)		 642
(61%)		 668
(64%)		 171
(16%)
Tryptophan (mg)
(%RDI)		 181
(65%)		 175
(63%)		 60
(21%)
Valine (mg)
(%RDI)		 798
(44%)		 757
(42%)		 243
(13%)
Conditional  
Arginine (mg) 944
1694
700
Cystine (mg)
(%RDI)		 165
(58%)		 244
(85%)		 61
(21%)
Glycine (mg) 595
749
406
Proline (mg) 647
742
275
Tyrosine (mg)
(%RDI)		 430
(49%)		 447
(51%)		 128
(15%)
Non-Essential  
Alanine (mg) 640
770
284
Aspartic acid (mg) 1844
2113
749
Betaine (mg) --
--
0.14
Glutamic acid (mg) 2324
3147
1763
Hydroxyproline (mg) --
--
--
Serine (mg) 829
904
259
Data Source
Cooked Black Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
USDA Food Data Central Standard ReleaseOmega-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.