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Peanut butter vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Peanut butter and Cranberry beans different?

  • Peanut butter is richer in Vitamin B3, Manganese, Phosphorus, Magnesium, Vitamin B6, Copper, and Vitamin B5, while Cranberry beans is higher in Folate, and Fiber.
  • Peanut butter covers your daily need of Vitamin B3 79% more than Cranberry beans.
  • Peanut butter contains 87 times more Saturated Fat than Cranberry beans. Peanut butter contains 10.325g of Saturated Fat, while Cranberry beans contains 0.119g.

Peanut butter, smooth style, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Peanut butter vs Cranberry beans infographic
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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.
Contains more Magnesium +236%
Contains more Phosphorus +148.1%
Contains more Potassium +44.2%
Contains more Zinc +120.2%
Contains more Copper +82.7%
Contains more Manganese +350%
Contains more Selenium +215.4%
Contains more Iron +20.1%
Contains less Sodium -94.1%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Magnesium +236%
Contains more Phosphorus +148.1%
Contains more Potassium +44.2%
Contains more Zinc +120.2%
Contains more Copper +82.7%
Contains more Manganese +350%
Contains more Selenium +215.4%
Contains more Iron +20.1%
Contains less Sodium -94.1%
Equal in Calcium - 50

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.
:
Contains more Vitamin B2 +178.3%
Contains more Vitamin B3 +2446%
Contains more Vitamin B5 +373.8%
Contains more Vitamin B6 +444.4%
Contains more Vitamin B1 +40%
Contains more Folate +137.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B2 +178.3%
Contains more Vitamin B3 +2446%
Contains more Vitamin B5 +373.8%
Contains more Vitamin B6 +444.4%
Contains more Vitamin B1 +40%
Contains more Folate +137.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +137.8%
Contains more Fats +11065.2%
Contains more Other +165.1%
Contains more Water +5156.1%
Equal in Carbs - 24.46
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +137.8%
Contains more Fats +11065.2%
Contains more Other +165.1%
Contains more Water +5156.1%
Equal in Carbs - 24.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +64752.5%
Contains more Polyunsaturated fat +6199%
Contains less Saturated Fat -98.8%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +64752.5%
Contains more Polyunsaturated fat +6199%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Cranberry beans Opinion
Net carbs 17.31g 15.86g Peanut butter
Protein 22.21g 9.34g Peanut butter
Fats 51.36g 0.46g Peanut butter
Carbs 22.31g 24.46g Cranberry beans
Calories 598kcal 136kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Cranberry beans
Fiber 5g 8.6g Cranberry beans
Calcium 49mg 50mg Cranberry beans
Iron 1.74mg 2.09mg Cranberry beans
Magnesium 168mg 50mg Peanut butter
Phosphorus 335mg 135mg Peanut butter
Potassium 558mg 387mg Peanut butter
Sodium 17mg 1mg Cranberry beans
Zinc 2.51mg 1.14mg Peanut butter
Copper 0.422mg 0.231mg Peanut butter
Manganese 1.665mg 0.37mg Peanut butter
Selenium 4.1µg 1.3µg Peanut butter
Vitamin E 9.1mg Peanut butter
Vitamin B1 0.15mg 0.21mg Cranberry beans
Vitamin B2 0.192mg 0.069mg Peanut butter
Vitamin B3 13.112mg 0.515mg Peanut butter
Vitamin B5 1.137mg 0.24mg Peanut butter
Vitamin B6 0.441mg 0.081mg Peanut butter
Folate 87µg 207µg Cranberry beans
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg 0.111mg Peanut butter
Threonine 0.525mg 0.393mg Peanut butter
Isoleucine 0.616mg 0.412mg Peanut butter
Leucine 1.546mg 0.746mg Peanut butter
Lysine 0.681mg 0.641mg Peanut butter
Methionine 0.265mg 0.14mg Peanut butter
Phenylalanine 1.202mg 0.505mg Peanut butter
Valine 0.782mg 0.489mg Peanut butter
Histidine 0.557mg 0.26mg Peanut butter
Trans Fat 0.075g 0g Cranberry beans
Saturated Fat 10.325g 0.119g Cranberry beans
Monounsaturated Fat 25.941g 0.04g Peanut butter
Polyunsaturated fat 12.535g 0.199g 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
Peanut butter Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
62%
Peanut butter
22%
Cranberry beans
Minerals Daily Need Coverage Score
84%
Peanut butter
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 10.206g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.