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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.
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 ~0IU
~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 Opinion
Calories 347kcal 598kcal Peanut butter
Protein 21.42g 22.21g Peanut butter
Fats 1.23g 51.36g Peanut butter
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 17.31g Bean raw
Carbs 62.55g 22.31g Bean raw
Magnesium 176mg 168mg Bean raw
Calcium 113mg 49mg Bean raw
Potassium 1393mg 558mg Bean raw
Iron 5.07mg 1.74mg Bean raw
Sugar 2.11g 10.49g Bean raw
Fiber 15.5g 5g Bean raw
Copper 0.893mg 0.422mg Bean raw
Zinc 2.28mg 2.51mg Peanut butter
Starch 34.17g 3.56g Bean raw
Phosphorus 411mg 335mg Bean raw
Sodium 12mg 17mg Bean raw
Vitamin E 0.21mg 9.1mg Peanut butter
Manganese 1.148mg 1.665mg Peanut butter
Selenium 27.9µg 4.1µg 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
Vitamin K 5.6µg 0.3µg Bean raw
Folate 525µg 87µg Bean raw
Trans Fat 0g 0.075g Bean raw
Choline 66.2mg 63mg 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
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
Fructose 0g 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

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.