Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Peanut butter

Kidney beans raw vs. Peanut butter — In-Depth Nutrition Comparison

Compare

A recap on differences between kidney beans raw and peanut butter

  • Kidney beans raw is higher in iron, fiber, folate, copper, vitamin B1, and potassium, yet peanut butter is higher in vitamin B3, vitamin E, and manganese.
  • Kidney beans raw covers your daily iron needs 81% more than peanut butter.
  • Kidney beans raw contains 5 times more fiber than peanut butter. While kidney beans raw contains 24.9g of fiber, peanut butter contains only 5g.
  • The amount of saturated fat in kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Peanut butter, smooth style, without salt.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +191.8%
Contains more PotassiumPotassium +152%
Contains more IronIron +371.3%
Contains more CopperCopper +127%
Contains more PhosphorusPhosphorus +21.5%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +63.1%
Contains more SeleniumSelenium +28.1%
~equal in Zinc ~2.51mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.7%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin KVitamin K +6233.3%
Contains more FolateFolate +352.9%
Contains more Vitamin EVitamin E +4036.4%
Contains more Vitamin B3Vitamin B3 +536.5%
Contains more Vitamin B5Vitamin B5 +45.8%
Contains more Vitamin B6Vitamin B6 +11.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Peanut butter DV% diff.
Iron 8.2mg 1.74mg 81%
Polyunsaturated fat 0.457g 12.535g 81%
Fiber 24.9g 5g 80%
Fats 0.83g 51.36g 78%
Folate 394µg 87µg 77%
Vitamin B3 2.06mg 13.112mg 69%
Monounsaturated fat 0.064g 25.941g 65%
Copper 0.958mg 0.422mg 60%
Vitamin E 0.22mg 9.1mg 59%
Saturated fat 0.12g 10.325g 46%
Vitamin B1 0.529mg 0.15mg 32%
Manganese 1.021mg 1.665mg 28%
Potassium 1406mg 558mg 25%
Vitamin K 19µg 0.3µg 16%
Carbs 60.01g 22.31g 13%
Calories 333kcal 598kcal 13%
Choline 63mg 11%
Phosphorus 407mg 335mg 10%
Calcium 143mg 49mg 9%
Vitamin B5 0.78mg 1.137mg 7%
Magnesium 140mg 168mg 7%
Vitamin C 4.5mg 0mg 5%
Protein 23.58g 22.21g 3%
Vitamin B6 0.397mg 0.441mg 3%
Zinc 2.79mg 2.51mg 3%
Selenium 3.2µg 4.1µg 2%
Vitamin B2 0.219mg 0.192mg 2%
Starch 3.56g 1%
Net carbs 35.11g 17.31g N/A
Sugar 2.23g 10.49g N/A
Sodium 24mg 17mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.279mg 0.231mg 0%
Threonine 0.992mg 0.525mg 0%
Isoleucine 1.041mg 0.616mg 0%
Leucine 1.882mg 1.546mg 0%
Lysine 1.618mg 0.681mg 0%
Methionine 0.355mg 0.265mg 0%
Phenylalanine 1.275mg 1.202mg 0%
Valine 1.233mg 0.782mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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%
Contains more WaterWater +855.3%
Contains more OtherOther +32.5%
Contains more FatsFats +6088%
~equal in Protein ~22.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -98.8%
Contains more Mono. FatMonounsaturated fat +40432.8%
Contains more Poly. FatPolyunsaturated fat +2642.9%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.