Kidney beans raw vs. Peanut butter — In-Depth Nutrition Comparison
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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
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.
| 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
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.
| 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% |
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 OtherOther | +32.5% |
| 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
60%
Minerals Daily Need Coverage Score
130%
84%
Comparison summary
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 8.26g)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 10.205g)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.