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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.

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.
Bean raw
Bean raw
8
:
2
Peanut butter
Peanut butter
Contains more Calcium +130.6%
Contains more Iron +191.4%
Contains more Phosphorus +22.7%
Contains more Potassium +149.6%
Contains less Sodium -29.4%
Contains more Copper +111.6%
Contains more Selenium +580.5%
Contains more Zinc +10.1%
Contains more Manganese +45%
Equal in Magnesium - 168
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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 +130.6%
Contains more Iron +191.4%
Contains more Phosphorus +22.7%
Contains more Potassium +149.6%
Contains less Sodium -29.4%
Contains more Copper +111.6%
Contains more Selenium +580.5%
Contains more Zinc +10.1%
Contains more Manganese +45%
Equal in Magnesium - 168

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.
Bean raw
Bean raw
6
:
3
Peanut butter
Peanut butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +375.3%
Contains more Vitamin B2 +10.4%
Contains more Folate +503.4%
Contains more Vitamin K +1766.7%
Contains more Vitamin E +4233.3%
Contains more Vitamin B3 +1016.9%
Contains more Vitamin B5 +44.8%
Equal in Vitamin B2 - 0.192
Equal in Vitamin B6 - 0.441
Bean 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% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 +375.3%
Contains more Vitamin B2 +10.4%
Contains more Folate +503.4%
Contains more Vitamin K +1766.7%
Contains more Vitamin E +4233.3%
Contains more Vitamin B3 +1016.9%
Contains more Vitamin B5 +44.8%
Equal in Vitamin B2 - 0.192
Equal in Vitamin B6 - 0.441

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Peanut butter
Peanut butter
Contains more Carbs +180.4%
Contains more Water +821.1%
Contains more Other +20.1%
Contains more Fats +4075.6%
Equal in Protein - 22.21
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +180.4%
Contains more Water +821.1%
Contains more Other +20.1%
Contains more Fats +4075.6%
Equal in Protein - 22.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +11227.9%
Contains more Polyunsaturated fat +2979.9%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 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 -97.7%
Contains more Monounsaturated Fat +11227.9%
Contains more Polyunsaturated fat +2979.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Peanut butter
Peanut butter
Contains more Starch +859.8%
Contains more Sucrose +417.7%
Contains more Fructose +∞%
Equal in Glucose - 0.13
Bean raw
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
Peanut butter
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 Starch +859.8%
Contains more Sucrose +417.7%
Contains more Fructose +∞%
Equal in Glucose - 0.13

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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Peanut butter Opinion
Net carbs 47.05g 17.31g Bean raw
Protein 21.42g 22.21g Peanut butter
Fats 1.23g 51.36g Peanut butter
Carbs 62.55g 22.31g Bean raw
Calories 347kcal 598kcal Peanut butter
Starch 34.17g 3.56g Bean raw
Fructose 0g 0.12g Peanut butter
Sugar 2.11g 10.49g Bean raw
Fiber 15.5g 5g Bean raw
Calcium 113mg 49mg Bean raw
Iron 5.07mg 1.74mg Bean raw
Magnesium 176mg 168mg Bean raw
Phosphorus 411mg 335mg Bean raw
Potassium 1393mg 558mg Bean raw
Sodium 12mg 17mg Bean raw
Zinc 2.28mg 2.51mg Peanut butter
Copper 0.893mg 0.422mg Bean raw
Manganese 1.148mg 1.665mg Peanut butter
Selenium 27.9µg 4.1µg Bean raw
Vitamin E 0.21mg 9.1mg Peanut butter
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.15mg Bean raw
Vitamin B2 0.212mg 0.192mg Bean raw
Vitamin B3 1.174mg 13.112mg Peanut butter
Vitamin B5 0.785mg 1.137mg Peanut butter
Vitamin B6 0.474mg 0.441mg Bean raw
Folate 525µg 87µg Bean raw
Vitamin K 5.6µg 0.3µg Bean raw
Tryptophan 0.237mg 0.231mg Bean raw
Threonine 0.81mg 0.525mg Bean raw
Isoleucine 0.871mg 0.616mg Bean raw
Leucine 1.558mg 1.546mg Bean raw
Lysine 1.356mg 0.681mg Bean raw
Methionine 0.259mg 0.265mg Peanut butter
Phenylalanine 1.095mg 1.202mg Peanut butter
Valine 0.998mg 0.782mg Bean raw
Histidine 0.556mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Bean raw
Saturated Fat 0.235g 10.325g Bean raw
Monounsaturated Fat 0.229g 25.941g Peanut butter
Polyunsaturated fat 0.407g 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
Bean 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
70%
Bean raw
62%
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 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. 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.