Lets compare vitamin content per 7 ounces of White Beans vs Almonds:
Raw White Beans have 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 7.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 122 times more Vitamin E than Raw White Beans.
Both Raw White Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for White Beans vs Almonds:
Raw White Beans have 2.8 times more Iron, 2.4 times more Potassium, 3.1 times more Selenium and 16 times more Sodium than Almonds.
While Almonds contain 1.4 times more Magnesium and 1.6 times more Phosphorus than Raw White Beans.
Both Raw White Beans and Almonds have similar amounts of Calcium, Copper, Manganese and Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw White Beans have 55.3 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Fiber than Almonds.
While Almonds contain 1.7 times more Energy, 58.7 times more Fat, 17.4 times more Saturated Fat, 62.2 times more Omega 6 and 2.1 times more Sugars than Raw White Beans.
Both Raw White Beans and Almonds have similar amounts of Protein per 7 oz.
Both Raw White Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.