Almonds (raw)
21.2gprotein / 100g579 cal · 49.9g fat · $$ · Quality 0.4
Pinto Beans (cooked)
9.0gprotein / 100g143 cal · 0.7g fat · $ · Quality 0.6
Almonds (raw) is in a different weight class here, protein-wise: 21.2g per 100g vs Pinto Beans (cooked)'s 9.0g, a 12.2g difference that's more about food category than food quality.
Quality flips the other way, though: Pinto Beans (cooked) has the stronger amino acid profile (incomplete on its own — low in methionine, pairs well with grains) versus Almonds (raw)'s lit_estimate, low in lysine.
On price, Pinto Beans (cooked) wins clearly — $ against Almonds (raw)'s $$.
Almonds (raw)'s typical serving also delivers more leucine (1450mg vs Pinto Beans (cooked)'s 640mg) — 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 Pinto 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) | Pinto Beans (cooked) |
|---|---|---|
| Protein | 21.2g | 9.0g |
| Calories | 579 | 143 |
| Fat | 49.9g | 0.7g |
| Carbs | 21.6g | 26.2g |
| Fiber | 12.5g | 9.0g |
| Quality score | 0.4 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, almonds (raw) or pinto beans (cooked)?
Almonds (raw) has 21.2g of protein per 100g compared to Pinto Beans (cooked)'s 9.0g.
Which is lower in calories?
Pinto Beans (cooked) is lower in calories per 100g, at 143 vs the other's 579.