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  6. Peanut butter vs. Bean raw

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.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Beans, pinto, mature seeds, raw.

Infographic

Peanut butter vs Bean raw 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
~equal in Magnesium ~176mg
~equal in Zinc ~2.28mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.474mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~66.2mg

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
21% 63% 11% 3%
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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
27% 26% 47%
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
25% 73%
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
94% 5%
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.
Peanut butter Bean raw
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Bean raw Opinion
Calories 598kcal 347kcal Peanut butter
Protein 22.21g 21.42g Peanut butter
Fats 51.36g 1.23g Peanut butter
Vitamin C 0mg 6.3mg Bean raw
Net carbs 17.31g 47.05g Bean raw
Carbs 22.31g 62.55g Bean raw
Magnesium 168mg 176mg Bean raw
Calcium 49mg 113mg Bean raw
Potassium 558mg 1393mg Bean raw
Iron 1.74mg 5.07mg Bean raw
Sugar 10.49g 2.11g Bean raw
Fiber 5g 15.5g Bean raw
Copper 0.422mg 0.893mg Bean raw
Zinc 2.51mg 2.28mg Peanut butter
Starch 3.56g 34.17g Bean raw
Phosphorus 335mg 411mg Bean raw
Sodium 17mg 12mg Bean raw
Vitamin E 9.1mg 0.21mg Peanut butter
Manganese 1.665mg 1.148mg Peanut butter
Selenium 4.1µg 27.9µg Bean raw
Vitamin B1 0.15mg 0.713mg Bean raw
Vitamin B2 0.192mg 0.212mg Bean raw
Vitamin B3 13.112mg 1.174mg Peanut butter
Vitamin B5 1.137mg 0.785mg Peanut butter
Vitamin B6 0.441mg 0.474mg Bean raw
Vitamin K 0.3µg 5.6µg Bean raw
Folate 87µg 525µg Bean raw
Trans Fat 0.075g 0g Bean raw
Choline 63mg 66.2mg Bean raw
Saturated Fat 10.325g 0.235g Bean raw
Monounsaturated Fat 25.941g 0.229g Peanut butter
Polyunsaturated fat 12.535g 0.407g Peanut butter
Tryptophan 0.231mg 0.237mg Bean raw
Threonine 0.525mg 0.81mg Bean raw
Isoleucine 0.616mg 0.871mg Bean raw
Leucine 1.546mg 1.558mg Bean raw
Lysine 0.681mg 1.356mg Bean raw
Methionine 0.265mg 0.259mg Peanut butter
Phenylalanine 1.202mg 1.095mg Peanut butter
Valine 0.782mg 0.998mg Bean raw
Histidine 0.557mg 0.556mg Peanut butter
Fructose 0.12g 0g 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 raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
Minerals Daily Need Coverage Score
84%
Peanut butter
131%
Bean raw

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 8.38g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 10.09g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.