Cranberry beans vs. Peanut butter — In-Depth Nutrition Comparison

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How are cranberry beans and peanut butter different?

Cranberry beans is richer in folate and fiber, while peanut butter is higher in vitamin B3, manganese, phosphorus, magnesium, vitamin B6, copper, and vitamin B5.
Peanut butter covers your daily need for vitamin B3, 79% more than cranberry beans.
Cranberry beans contains 2 times more folate than peanut butter. Cranberry beans contains 207µg of folate, while peanut butter contains 87µg.
Cranberry beans is lower in saturated fat.
Cranberry beans has a higher glycemic index (35) than peanut butter (14).

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

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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.

Cranberry beans

Peanut butter

Contains more IronIron	+20.1%
Contains less SodiumSodium	-94.1%

Contains more MagnesiumMagnesium	+236%
Contains more PotassiumPotassium	+44.2%
Contains more CopperCopper	+82.7%
Contains more ZincZinc	+120.2%
Contains more PhosphorusPhosphorus	+148.1%
Contains more ManganeseManganese	+350%
Contains more SeleniumSelenium	+215.4%

~equal in Calcium ~49mg

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.

Cranberry beans

Peanut butter

Contains more Vitamin B1Vitamin B1	+40%
Contains more FolateFolate	+137.9%

Contains more Vitamin B2Vitamin B2	+178.3%
Contains more Vitamin B3Vitamin B3	+2446%
Contains more Vitamin B5Vitamin B5	+373.8%
Contains more Vitamin B6Vitamin B6	+444.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.199g	12.535g	82%
Vitamin B3	0.515mg	13.112mg	79%
Fats	0.46g	51.36g	78%
Monounsaturated fat	0.04g	25.941g	65%
Vitamin E		9.1mg	61%
Manganese	0.37mg	1.665mg	56%
Saturated fat	0.119g	10.325g	46%
Folate	207µg	87µg	30%
Phosphorus	135mg	335mg	29%
Vitamin B6	0.081mg	0.441mg	28%
Magnesium	50mg	168mg	28%
Protein	9.34g	22.21g	26%
Calories	136kcal	598kcal	23%
Copper	0.231mg	0.422mg	21%
Vitamin B5	0.24mg	1.137mg	18%
Fiber	8.6g	5g	14%
Zinc	1.14mg	2.51mg	12%
Choline		63mg	11%
Vitamin B2	0.069mg	0.192mg	9%
Potassium	387mg	558mg	5%
Selenium	1.3µg	4.1µg	5%
Vitamin B1	0.21mg	0.15mg	5%
Iron	2.09mg	1.74mg	4%
Starch		3.56g	1%
Carbs	24.46g	22.31g	1%
Sodium	1mg	17mg	1%
Net carbs	15.86g	17.31g	N/A
Calcium	50mg	49mg	0%
Sugar		10.49g	N/A
Vitamin K		0.3µg	0%
Trans fat	0g	0.075g	N/A
Tryptophan	0.111mg	0.231mg	0%
Threonine	0.393mg	0.525mg	0%
Isoleucine	0.412mg	0.616mg	0%
Leucine	0.746mg	1.546mg	0%
Lysine	0.641mg	0.681mg	0%
Methionine	0.14mg	0.265mg	0%
Phenylalanine	0.505mg	1.202mg	0%
Valine	0.489mg	0.782mg	0%
Histidine	0.26mg	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