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  6. Beans vs. Peanut butter

Beans vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between beans and peanut butter?

  • The amount of vitamin B3, vitamin E, phosphorus, magnesium, copper, vitamin B6, iron, folate, and vitamin B2 in peanut butter is higher than in beans.
  • Peanut butter's daily need coverage for vitamin B3 is 79% more.
  • Beans have less saturated fat.
  • Peanut butter has a lower glycemic index (14) than beans (33).

We used Beans, baked, canned, no salt added and Peanut butter, smooth style, without salt types in this article.

Infographic

Beans vs Peanut butter 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.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +88.5%
Contains more IronIron +500%
Contains more CopperCopper +104.9%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +222.1%
~equal in Calcium ~49mg
~equal in Selenium ~4.1µg

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.
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin EVitamin E +5966.7%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +2949.3%
Contains more Vitamin B6Vitamin B6 +239.2%
Contains more FolateFolate +262.5%
Contains more CholineCholine +104.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Peanut butter DV% diff.
Polyunsaturated fat 0.172g 12.535g 82%
Vitamin B3 0.43mg 13.112mg 79%
Fats 0.4g 51.36g 78%
Manganese 1.665mg 72%
Monounsaturated fat 0.035g 25.941g 65%
Vitamin E 0.15mg 9.1mg 60%
Saturated fat 0.103g 10.325g 46%
Protein 4.8g 22.21g 35%
Phosphorus 104mg 335mg 33%
Magnesium 32mg 168mg 32%
Calories 105kcal 598kcal 25%
Vitamin B6 0.13mg 0.441mg 24%
Copper 0.206mg 0.422mg 24%
Vitamin B5 1.137mg 23%
Iron 0.29mg 1.74mg 18%
Folate 24µg 87µg 16%
Zinc 1.4mg 2.51mg 10%
Vitamin B2 0.06mg 0.192mg 10%
Potassium 296mg 558mg 8%
Choline 30.8mg 63mg 6%
Vitamin C 3.1mg 0mg 3%
Fiber 5.5g 5g 2%
Starch 3.56g 1%
Sodium 1mg 17mg 1%
Vitamin A 5µg 0µg 1%
Selenium 4.5µg 4.1µg 1%
Carbs 20.49g 22.31g 1%
Net carbs 14.99g 17.31g N/A
Calcium 50mg 49mg 0%
Sugar 7.78g 10.49g N/A
Vitamin B1 0.15mg 0.15mg 0%
Vitamin K 0.8µg 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +5802.4%
Contains more ProteinProtein +362.7%
Contains more FatsFats +12740%
Contains more OtherOther +69%
~equal in Carbs ~22.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -99%
Contains more Mono. FatMonounsaturated fat +74017.1%
Contains more Poly. FatPolyunsaturated fat +7187.8%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.