Lets compare vitamin content per 14 ounces of Small White Beans vs Almonds:
Raw Small White Beans have 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.
While Almonds contain 5.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Small White Beans.
Both Raw Small White Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Small White Beans vs Almonds:
Raw Small White Beans have 2.1 times more Iron, 2.1 times more Potassium and 3.1 times more Selenium than Almonds.
While Almonds contain 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.
Both Raw Small White Beans and Almonds have similar amounts of Phosphorus and Zinc per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Small White Beans have 77 times more Omega 3, 2.9 times more Carbohydrate and 2 times more Fiber than Almonds.
While Almonds contain 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.
Both Raw Small White Beans and Almonds have similar amounts of Protein per 14 oz.
Both Raw Small White Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.