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  6. Navy bean raw vs. Peanut butter

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

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The main differences between navy bean raw and peanut butter

  • Navy bean raw is richer in vitamin C, vitamin B1, and folate, yet peanut butter is richer in vitamin B3, manganese, phosphorus, vitamin B6, magnesium, and zinc.
  • Daily need coverage for vitamin B3 for peanut butter is 74% higher.
  • Navy bean raw contains less saturated fat.
  • Peanut butter has a lower glycemic index than navy bean raw.

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

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 less SodiumSodium -23.5%
Contains more MagnesiumMagnesium +66.3%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +81.8%
Contains more CopperCopper +18.5%
Contains more ZincZinc +182%
Contains more PhosphorusPhosphorus +235%
Contains more ManganeseManganese +308.1%
Contains more SeleniumSelenium +583.3%
~equal in Iron ~1.74mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +160%
Contains more Vitamin B2Vitamin B2 +12%
Contains more FolateFolate +51.7%
Contains more Vitamin B3Vitamin B3 +974.8%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +130.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Peanut butter DV% diff.
Polyunsaturated fat 0.407g 12.535g 81%
Fats 0.7g 51.36g 78%
Vitamin B3 1.22mg 13.112mg 74%
Monounsaturated fat 0.052g 25.941g 65%
Vitamin E 9.1mg 61%
Manganese 0.408mg 1.665mg 55%
Saturated fat 0.085g 10.325g 47%
Phosphorus 100mg 335mg 34%
Protein 6.15g 22.21g 32%
Calories 67kcal 598kcal 27%
Vitamin C 18.8mg 0mg 21%
Vitamin B1 0.39mg 0.15mg 20%
Fiber 5g 20%
Vitamin B6 0.191mg 0.441mg 19%
Magnesium 101mg 168mg 16%
Zinc 0.89mg 2.51mg 15%
Choline 63mg 11%
Folate 132µg 87µg 11%
Copper 0.356mg 0.422mg 7%
Potassium 307mg 558mg 7%
Vitamin B5 0.825mg 1.137mg 6%
Selenium 0.6µg 4.1µg 6%
Calcium 15mg 49mg 3%
Carbs 13.05g 22.31g 3%
Vitamin B2 0.215mg 0.192mg 2%
Iron 1.93mg 1.74mg 2%
Starch 3.56g 1%
Net carbs 13.05g 17.31g N/A
Sugar 10.49g N/A
Sodium 13mg 17mg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.064mg 0.231mg 0%
Threonine 0.258mg 0.525mg 0%
Isoleucine 0.273mg 0.616mg 0%
Leucine 0.442mg 1.546mg 0%
Lysine 0.35mg 0.681mg 0%
Methionine 0.064mg 0.265mg 0%
Phenylalanine 0.31mg 1.202mg 0%
Valine 0.316mg 0.782mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +6335%
Contains more ProteinProtein +261.1%
Contains more FatsFats +7237.1%
Contains more CarbsCarbs +71%
Contains more OtherOther +204.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -99.2%
Contains more Mono. FatMonounsaturated fat +49786.5%
Contains more Poly. FatPolyunsaturated fat +2979.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.