Peanut butter vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between peanut butter and bean raw
- Peanut butter has more vitamin B3 and vitamin E; however, bean raw is richer in folate, copper, vitamin B1, selenium, fiber, iron, and potassium.
- Bean raw covers your daily folate needs 110% more than peanut butter.
- Bean raw has 44 times less saturated fat than peanut butter. Peanut butter has 10.325g of saturated fat, while bean raw has 0.235g.
- Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of peanut butter is 14.
Specific food types used in this comparison are Peanut butter, smooth style, without salt and Beans, pinto, mature seeds, raw.
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.
| Contains more ManganeseManganese | +45% |
| Contains more CalciumCalcium | +130.6% |
| Contains more PotassiumPotassium | +149.6% |
| Contains more IronIron | +191.4% |
| Contains more CopperCopper | +111.6% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains less SodiumSodium | -29.4% |
| Contains more SeleniumSelenium | +580.5% |
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 EVitamin E | +4233.3% |
| Contains more Vitamin B3Vitamin B3 | +1016.9% |
| Contains more Vitamin B5Vitamin B5 | +44.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375.3% |
| Contains more Vitamin B2Vitamin B2 | +10.4% |
| Contains more Vitamin KVitamin K | +1766.7% |
| Contains more FolateFolate | +503.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more FatsFats | +4075.6% |
| Contains more CarbsCarbs | +180.4% |
| Contains more WaterWater | +821.1% |
| Contains more OtherOther | +20.1% |
~equal in
Protein
~21.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +11227.9% |
| Contains more Poly. FatPolyunsaturated fat | +2979.9% |
| Contains less Sat. FatSaturated fat | -97.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +417.7% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +859.8% |
~equal in
Glucose
~0.13g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 87µg | 525µg | 110% |
| Polyunsaturated fat | 12.535g | 0.407g | 81% |
| Fats | 51.36g | 1.23g | 77% |
| Vitamin B3 | 13.112mg | 1.174mg | 75% |
| Monounsaturated fat | 25.941g | 0.229g | 64% |
| Vitamin E | 9.1mg | 0.21mg | 59% |
| Copper | 0.422mg | 0.893mg | 52% |
| Vitamin B1 | 0.15mg | 0.713mg | 47% |
| Saturated fat | 10.325g | 0.235g | 46% |
| Selenium | 4.1µg | 27.9µg | 43% |
| Iron | 1.74mg | 5.07mg | 42% |
| Fiber | 5g | 15.5g | 42% |
| Potassium | 558mg | 1393mg | 25% |
| Manganese | 1.665mg | 1.148mg | 22% |
| Starch | 3.56g | 34.17g | 13% |
| Carbs | 22.31g | 62.55g | 13% |
| Calories | 598kcal | 347kcal | 13% |
| Phosphorus | 335mg | 411mg | 11% |
| Vitamin B5 | 1.137mg | 0.785mg | 7% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Calcium | 49mg | 113mg | 6% |
| Vitamin K | 0.3µg | 5.6µg | 4% |
| Vitamin B6 | 0.441mg | 0.474mg | 3% |
| Zinc | 2.51mg | 2.28mg | 2% |
| Vitamin B2 | 0.192mg | 0.212mg | 2% |
| Protein | 22.21g | 21.42g | 2% |
| Magnesium | 168mg | 176mg | 2% |
| Choline | 63mg | 66.2mg | 1% |
| Net carbs | 17.31g | 47.05g | N/A |
| Sugar | 10.49g | 2.11g | N/A |
| Sodium | 17mg | 12mg | 0% |
| Trans fat | 0.075g | 0g | N/A |
| Tryptophan | 0.231mg | 0.237mg | 0% |
| Threonine | 0.525mg | 0.81mg | 0% |
| Isoleucine | 0.616mg | 0.871mg | 0% |
| Leucine | 1.546mg | 1.558mg | 0% |
| Lysine | 0.681mg | 1.356mg | 0% |
| Methionine | 0.265mg | 0.259mg | 0% |
| Phenylalanine | 1.202mg | 1.095mg | 0% |
| Valine | 0.782mg | 0.998mg | 0% |
| Histidine | 0.557mg | 0.556mg | 0% |
| Fructose | 0.12g | 0g | 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
60%
67%
Minerals Daily Need Coverage Score
84%
131%
Comparison summary
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 8.38g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 10.09g)
Which food is cheaper?
Bean raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)