Lets compare vitamin content per 5 ounces of Almonds vs Small White Beans:
Almonds have 5.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Small White Beans.
While Raw Small White Beans contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 8.8 times more Vitamin B9 than Almonds.
Both Almonds as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Small White Beans:
Almonds have 1.6 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium and 1.7 times more Manganese than Raw Small White Beans.
While Raw Small White Beans contain 2.1 times more Iron, 2.1 times more Potassium and 3.1 times more Selenium than Almonds.
Both Almonds and Raw Small White Beans have similar amounts of Phosphorus and Zinc per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Almonds have 1.7 times more Energy, 42.3 times more Fat, 12.5 times more Saturated Fat and 44.7 times more Omega 6 than Raw Small White Beans.
While Raw Small White Beans contain 77 times more Omega 3, 2.9 times more Carbohydrate and 2 times more Fiber than Almonds.
Both Almonds and Raw Small White Beans have similar amounts of Protein per 5 oz.
Both Almonds as well as Raw Small White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.