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  6. Bean raw vs. Peanut butter

Bean raw vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between bean raw and peanut butter

  • Bean raw has more folate, copper, vitamin B1, selenium, fiber, iron, and potassium; however, peanut butter is richer in vitamin B3 and vitamin E.
  • Bean raw covers your daily folate needs 110% more than peanut butter.
  • Peanut butter has 7 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while peanut butter has 4.1µg.
  • Bean raw contains less saturated fat.
  • Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Peanut butter, smooth style, without salt.

Infographic

Bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +130.6%
Contains more PotassiumPotassium +149.6%
Contains more IronIron +191.4%
Contains more CopperCopper +111.6%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +580.5%
Contains more ZincZinc +10.1%
Contains more ManganeseManganese +45%
~equal in Magnesium ~168mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +375.3%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +503.4%
Contains more Vitamin EVitamin E +4233.3%
Contains more Vitamin B3Vitamin B3 +1016.9%
Contains more Vitamin B5Vitamin B5 +44.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B6 ~0.441mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~63mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 CarbsCarbs +180.4%
Contains more WaterWater +821.1%
Contains more OtherOther +20.1%
Contains more FatsFats +4075.6%
~equal in Protein ~22.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +11227.9%
Contains more Poly. FatPolyunsaturated fat +2979.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +859.8%
Contains more SucroseSucrose +417.7%
Contains more FructoseFructose +∞%
~equal in Glucose ~0.13g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Peanut butter DV% diff.
Folate 525µg 87µg 110%
Polyunsaturated fat 0.407g 12.535g 81%
Fats 1.23g 51.36g 77%
Vitamin B3 1.174mg 13.112mg 75%
Monounsaturated fat 0.229g 25.941g 64%
Vitamin E 0.21mg 9.1mg 59%
Copper 0.893mg 0.422mg 52%
Vitamin B1 0.713mg 0.15mg 47%
Saturated fat 0.235g 10.325g 46%
Selenium 27.9µg 4.1µg 43%
Iron 5.07mg 1.74mg 42%
Fiber 15.5g 5g 42%
Potassium 1393mg 558mg 25%
Manganese 1.148mg 1.665mg 22%
Starch 34.17g 3.56g 13%
Carbs 62.55g 22.31g 13%
Calories 347kcal 598kcal 13%
Phosphorus 411mg 335mg 11%
Vitamin B5 0.785mg 1.137mg 7%
Vitamin C 6.3mg 0mg 7%
Calcium 113mg 49mg 6%
Vitamin K 5.6µg 0.3µg 4%
Vitamin B6 0.474mg 0.441mg 3%
Zinc 2.28mg 2.51mg 2%
Vitamin B2 0.212mg 0.192mg 2%
Protein 21.42g 22.21g 2%
Magnesium 176mg 168mg 2%
Choline 66.2mg 63mg 1%
Net carbs 47.05g 17.31g N/A
Sugar 2.11g 10.49g N/A
Sodium 12mg 17mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.237mg 0.231mg 0%
Threonine 0.81mg 0.525mg 0%
Isoleucine 0.871mg 0.616mg 0%
Leucine 1.558mg 1.546mg 0%
Lysine 1.356mg 0.681mg 0%
Methionine 0.259mg 0.265mg 0%
Phenylalanine 1.095mg 1.202mg 0%
Valine 0.998mg 0.782mg 0%
Histidine 0.556mg 0.557mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
60%
Peanut butter
Minerals Daily Need Coverage Score
131%
Bean raw
84%
Peanut butter

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 8.38g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 10.09g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.