Kidney beans raw vs. Peanut butter — In-Depth Nutrition Comparison
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A recap on the differences between kidney beans raw and peanut butter
- Kidney beans raw is higher in iron, fiber, folate, copper, and vitamin B1, yet peanut butter is higher in fats, 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| 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% |
| Calories | 333kcal | 598kcal | 13% |
| Carbs | 60.01g | 22.31g | 13% |
| Choline | 63mg | 11% | |
| Phosphorus | 407mg | 335mg | 10% |
| Calcium | 143mg | 49mg | 9% |
| Magnesium | 140mg | 168mg | 7% |
| Vitamin B5 | 0.78mg | 1.137mg | 7% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Protein | 23.58g | 22.21g | 3% |
| Zinc | 2.79mg | 2.51mg | 3% |
| Vitamin B6 | 0.397mg | 0.441mg | 3% |
| Selenium | 3.2µg | 4.1µg | 2% |
| Vitamin B2 | 0.219mg | 0.192mg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Starch | 3.56g | 1% | |
| Protein per 100 calories | 7.1g | 3.7g | N/A |
| Calories per 10 g protein | 141kcal | 269kcal | N/A |
| Weight per 100 calories | 30g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 4.3 | 3.7 | N/A |
| 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 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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 FatsFats | +6088% |
~equal in
Protein
~22.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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% |