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Peanut butter vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Peanut butter and Bean?

  • The amount of Vitamin B3, Vitamin E, Phosphorus, Magnesium, Copper, Vitamin B6, Iron, Folate, and Vitamin B2 in Peanut butter is higher than in Bean.
  • Peanut butter's daily need coverage for Vitamin B3 is 79% more.
  • Bean contains 100 times less Saturated Fat than Peanut butter. Peanut butter contains 10.325g of Saturated Fat, while Bean contains 0.103g.

We used Peanut butter, smooth style, without salt and Beans, baked, canned, no salt added types in this article.

Infographic

Peanut butter vs Bean infographic
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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.
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%
Bean
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +88.5%
Contains more IronIron +500%
Contains more CopperCopper +104.9%
Contains more ZincZinc +79.3%
Contains more PhosphorusPhosphorus +222.1%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -94.1%
~equal in Calcium ~50mg
~equal in Selenium ~4.5µg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +5966.7%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +2949.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +239.2%
Contains more FolateFolate +262.5%
Contains more CholineCholine +104.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +362.7%
Contains more FatsFats +12740%
Contains more OtherOther +69%
Contains more WaterWater +5802.4%
~equal in Carbs ~20.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +74017.1%
Contains more Poly. FatPolyunsaturated fat +7187.8%
Contains less Sat. FatSaturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Bean
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Bean Opinion
Calories 598kcal 105kcal Peanut butter
Protein 22.21g 4.8g Peanut butter
Fats 51.36g 0.4g Peanut butter
Vitamin C 0mg 3.1mg Bean
Net carbs 17.31g 14.99g Peanut butter
Carbs 22.31g 20.49g Peanut butter
Magnesium 168mg 32mg Peanut butter
Calcium 49mg 50mg Bean
Potassium 558mg 296mg Peanut butter
Iron 1.74mg 0.29mg Peanut butter
Sugar 10.49g 7.78g Bean
Fiber 5g 5.5g Bean
Copper 0.422mg 0.206mg Peanut butter
Zinc 2.51mg 1.4mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 335mg 104mg Peanut butter
Sodium 17mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 9.1mg 0.15mg Peanut butter
Manganese 1.665mg Peanut butter
Selenium 4.1µg 4.5µg Bean
Vitamin B1 0.15mg 0.15mg
Vitamin B2 0.192mg 0.06mg Peanut butter
Vitamin B3 13.112mg 0.43mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.441mg 0.13mg Peanut butter
Vitamin K 0.3µg 0.8µg Bean
Folate 87µg 24µg Peanut butter
Trans Fat 0.075g 0g Bean
Choline 63mg 30.8mg Peanut butter
Saturated Fat 10.325g 0.103g Bean
Monounsaturated Fat 25.941g 0.035g Peanut butter
Polyunsaturated fat 12.535g 0.172g Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
60%
Peanut butter
11%
Bean
Minerals Daily Need Coverage Score
84%
Peanut butter
25%
Bean

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 2.71g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 10.222g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.