Almonds (raw)
21.2gprotein / 100g579 cal · 49.9g fat · $$ · Quality 0.4
Kidney Beans (cooked)
8.7gprotein / 100g127 cal · 0.5g fat · $ · Quality 0.6
Almonds (raw) is in a different weight class here, protein-wise: 21.2g per 100g vs Kidney Beans (cooked)'s 8.7g, a 12.5g difference that's more about food category than food quality.
Quality flips the other way, though: Kidney Beans (cooked) has the stronger amino acid profile (incomplete on its own — low in methionine, pairs well with grains) versus Almonds (raw)'s lit_estimate, low in lysine.
On price, Kidney Beans (cooked) wins clearly — $ against Almonds (raw)'s $$.
Almonds (raw)'s typical serving also delivers more leucine (1450mg vs Kidney Beans (cooked)'s 600mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Almonds (raw) wins clearly. Choose Kidney Beans (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Almonds (raw) | Kidney Beans (cooked) |
|---|---|---|
| Protein | 21.2g | 8.7g |
| Calories | 579 | 127 |
| Fat | 49.9g | 0.5g |
| Carbs | 21.6g | 22.8g |
| Fiber | 12.5g | 6.4g |
| Quality score | 0.4 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, almonds (raw) or kidney beans (cooked)?
Almonds (raw) has 21.2g of protein per 100g compared to Kidney Beans (cooked)'s 8.7g.
Which is lower in calories?
Kidney Beans (cooked) is lower in calories per 100g, at 127 vs the other's 579.