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Bean vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between Bean 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 Bean.
  • Peanut butter's daily need coverage for Vitamin B3 is 79% more.
  • Bean has less Saturated Fat.

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

Infographic

Bean 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
Bean
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.
Bean
Bean
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% 6.4% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Peanut butter
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 Bean Peanut butter Opinion
Calories 105kcal 598kcal Peanut butter
Protein 4.8g 22.21g Peanut butter
Fats 0.4g 51.36g Peanut butter
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 17.31g Peanut butter
Carbs 20.49g 22.31g Peanut butter
Magnesium 32mg 168mg Peanut butter
Calcium 50mg 49mg Bean
Potassium 296mg 558mg Peanut butter
Iron 0.29mg 1.74mg Peanut butter
Sugar 7.78g 10.49g Bean
Fiber 5.5g 5g Bean
Copper 0.206mg 0.422mg Peanut butter
Zinc 1.4mg 2.51mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 104mg 335mg Peanut butter
Sodium 1mg 17mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 9.1mg Peanut butter
Manganese 1.665mg Peanut butter
Selenium 4.5µg 4.1µg Bean
Vitamin B1 0.15mg 0.15mg
Vitamin B2 0.06mg 0.192mg Peanut butter
Vitamin B3 0.43mg 13.112mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.13mg 0.441mg Peanut butter
Vitamin K 0.8µg 0.3µg Bean
Folate 24µg 87µg Peanut butter
Trans Fat 0g 0.075g Bean
Choline 30.8mg 63mg Peanut butter
Saturated Fat 0.103g 10.325g Bean
Monounsaturated Fat 0.035g 25.941g Peanut butter
Polyunsaturated fat 0.172g 12.535g Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Fructose 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 Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
60%
Peanut butter
Minerals Daily Need Coverage Score
25%
Bean
84%
Peanut butter

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 - 19)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 2.71g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 10.222g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.3)
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 - 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.