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  6. Kidney beans raw vs. Peanut butter

Kidney beans raw vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans raw and Peanut butter

  • Kidney beans raw is higher in Iron, Fiber, Folate, Copper, Vitamin B1, and Potassium, yet Peanut butter is higher in Vitamin B3, Vitamin E , and Manganese.
  • Kidney beans raw covers your daily Iron needs 81% more than Peanut butter.
  • Kidney beans raw contains 5 times more Fiber than Peanut butter. While Kidney beans raw contains 24.9g of Fiber, Peanut butter contains only 5g.
  • The amount of Saturated Fat in Kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Peanut butter, smooth style, without salt.

Infographic

Kidney beans raw vs Peanut butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans raw
Kidney beans raw
6
:
4
Peanut butter
Peanut butter
Contains more Calcium +191.8%
Contains more Iron +371.3%
Contains more Phosphorus +21.5%
Contains more Potassium +152%
Contains more Zinc +11.2%
Contains more Copper +127%
Contains more Magnesium +20%
Contains less Sodium -29.2%
Contains more Manganese +63.1%
Contains more Selenium +28.1%
Equal in Zinc - 2.51
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +191.8%
Contains more Iron +371.3%
Contains more Phosphorus +21.5%
Contains more Potassium +152%
Contains more Zinc +11.2%
Contains more Copper +127%
Contains more Magnesium +20%
Contains less Sodium -29.2%
Contains more Manganese +63.1%
Contains more Selenium +28.1%
Equal in Zinc - 2.51

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans raw
Kidney beans raw
5
:
4
Peanut butter
Peanut butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +14.1%
Contains more Folate +352.9%
Contains more Vitamin K +6233.3%
Contains more Vitamin E +4036.4%
Contains more Vitamin B3 +536.5%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +11.1%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +14.1%
Contains more Folate +352.9%
Contains more Vitamin K +6233.3%
Contains more Vitamin E +4036.4%
Contains more Vitamin B3 +536.5%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Peanut butter
Peanut butter
Contains more Carbs +169%
Contains more Water +855.3%
Contains more Other +32.5%
Contains more Fats +6088%
Equal in Protein - 22.21
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +169%
Contains more Water +855.3%
Contains more Other +32.5%
Contains more Fats +6088%
Equal in Protein - 22.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +40432.8%
Contains more Polyunsaturated fat +2642.9%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +40432.8%
Contains more Polyunsaturated fat +2642.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Peanut butter
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Peanut butter Opinion
Net carbs 35.11g 17.31g Kidney beans raw
Protein 23.58g 22.21g Kidney beans raw
Fats 0.83g 51.36g Peanut butter
Carbs 60.01g 22.31g Kidney beans raw
Calories 333kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 2.23g 10.49g Kidney beans raw
Fiber 24.9g 5g Kidney beans raw
Calcium 143mg 49mg Kidney beans raw
Iron 8.2mg 1.74mg Kidney beans raw
Magnesium 140mg 168mg Peanut butter
Phosphorus 407mg 335mg Kidney beans raw
Potassium 1406mg 558mg Kidney beans raw
Sodium 24mg 17mg Peanut butter
Zinc 2.79mg 2.51mg Kidney beans raw
Copper 0.958mg 0.422mg Kidney beans raw
Manganese 1.021mg 1.665mg Peanut butter
Selenium 3.2µg 4.1µg Peanut butter
Vitamin E 0.22mg 9.1mg Peanut butter
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.15mg Kidney beans raw
Vitamin B2 0.219mg 0.192mg Kidney beans raw
Vitamin B3 2.06mg 13.112mg Peanut butter
Vitamin B5 0.78mg 1.137mg Peanut butter
Vitamin B6 0.397mg 0.441mg Peanut butter
Folate 394µg 87µg Kidney beans raw
Vitamin K 19µg 0.3µg Kidney beans raw
Tryptophan 0.279mg 0.231mg Kidney beans raw
Threonine 0.992mg 0.525mg Kidney beans raw
Isoleucine 1.041mg 0.616mg Kidney beans raw
Leucine 1.882mg 1.546mg Kidney beans raw
Lysine 1.618mg 0.681mg Kidney beans raw
Methionine 0.355mg 0.265mg Kidney beans raw
Phenylalanine 1.275mg 1.202mg Kidney beans raw
Valine 1.233mg 0.782mg Kidney beans raw
Histidine 0.656mg 0.557mg Kidney beans raw
Trans Fat 0g 0.075g Kidney beans raw
Saturated Fat 0.12g 10.325g Kidney beans raw
Monounsaturated Fat 0.064g 25.941g Peanut butter
Polyunsaturated fat 0.457g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
62%
Peanut butter
Minerals Daily Need Coverage Score
130%
Kidney beans raw
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 8.26g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 10.205g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.