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  6. Cranberry bean raw vs. Peanut butter

Cranberry bean raw vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between cranberry bean raw and peanut butter?

  • Cranberry bean raw is higher in folate, fiber, vitamin B1, copper, iron, potassium, and selenium; however, peanut butter is richer in vitamin B3 and manganese.
  • Cranberry bean raw's daily need coverage for folate is 129% more.
  • Peanut butter contains 5 times less vitamin B1 than cranberry bean raw. Cranberry bean raw contains 0.747mg of vitamin B1, while peanut butter contains 0.15mg.
  • Cranberry bean raw has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Peanut butter, smooth style, without salt types in this article.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +159.2%
Contains more PotassiumPotassium +138.7%
Contains more IronIron +187.4%
Contains more CopperCopper +88.2%
Contains more ZincZinc +44.6%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +209.8%
Contains more ManganeseManganese +81%
~equal in Magnesium ~168mg
~equal in Phosphorus ~335mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 B1Vitamin B1 +398%
Contains more FolateFolate +594.3%
Contains more Vitamin B3Vitamin B3 +801.2%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +42.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Peanut butter DV% diff.
Folate 604µg 87µg 129%
Polyunsaturated fat 0.527g 12.535g 80%
Fiber 24.7g 5g 79%
Fats 1.23g 51.36g 77%
Vitamin B3 1.455mg 13.112mg 73%
Monounsaturated fat 0.106g 25.941g 65%
Vitamin E 9.1mg 61%
Vitamin B1 0.747mg 0.15mg 50%
Saturated fat 0.316g 10.325g 45%
Copper 0.794mg 0.422mg 41%
Iron 5mg 1.74mg 41%
Manganese 0.92mg 1.665mg 32%
Potassium 1332mg 558mg 23%
Selenium 12.7µg 4.1µg 16%
Carbs 60.05g 22.31g 13%
Calories 335kcal 598kcal 13%
Choline 63mg 11%
Vitamin B6 0.309mg 0.441mg 10%
Zinc 3.63mg 2.51mg 10%
Vitamin B5 0.748mg 1.137mg 8%
Calcium 127mg 49mg 8%
Phosphorus 372mg 335mg 5%
Magnesium 156mg 168mg 3%
Vitamin B2 0.213mg 0.192mg 2%
Protein 23.03g 22.21g 2%
Starch 3.56g 1%
Net carbs 35.35g 17.31g N/A
Sugar 10.49g N/A
Sodium 6mg 17mg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.273mg 0.231mg 0%
Threonine 0.969mg 0.525mg 0%
Isoleucine 1.017mg 0.616mg 0%
Leucine 1.838mg 1.546mg 0%
Lysine 1.58mg 0.681mg 0%
Methionine 0.346mg 0.265mg 0%
Phenylalanine 1.245mg 1.202mg 0%
Valine 1.205mg 0.782mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +169.2%
Contains more WaterWater +907.3%
Contains more OtherOther +14.2%
Contains more FatsFats +4075.6%
~equal in Protein ~22.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -96.9%
Contains more Mono. FatMonounsaturated fat +24372.6%
Contains more Poly. FatPolyunsaturated fat +2278.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.