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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.
Peanut butter
Peanut butter
2
:
8
Bean raw
Bean raw
Contains more Zinc +10.1%
Contains more Manganese +45%
Contains more Calcium +130.6%
Contains more Iron +191.4%
Contains more Phosphorus +22.7%
Contains more Potassium +149.6%
Contains less Sodium -29.4%
Contains more Copper +111.6%
Contains more Selenium +580.5%
Equal in Magnesium - 176
Equal in Zinc - 2.28
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Zinc +10.1%
Contains more Manganese +45%
Contains more Calcium +130.6%
Contains more Iron +191.4%
Contains more Phosphorus +22.7%
Contains more Potassium +149.6%
Contains less Sodium -29.4%
Contains more Copper +111.6%
Contains more Selenium +580.5%
Equal in Magnesium - 176
Equal in Zinc - 2.28

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.
Peanut butter
Peanut butter
3
:
6
Bean raw
Bean raw
Contains more Vitamin E +4233.3%
Contains more Vitamin B3 +1016.9%
Contains more Vitamin B5 +44.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +375.3%
Contains more Vitamin B2 +10.4%
Contains more Folate +503.4%
Contains more Vitamin K +1766.7%
Equal in Vitamin B6 - 0.474
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin E +4233.3%
Contains more Vitamin B3 +1016.9%
Contains more Vitamin B5 +44.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +375.3%
Contains more Vitamin B2 +10.4%
Contains more Folate +503.4%
Contains more Vitamin K +1766.7%
Equal in Vitamin B6 - 0.474

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
3
Bean raw
Bean raw
Contains more Fats +4075.6%
Contains more Carbs +180.4%
Contains more Water +821.1%
Contains more Other +20.1%
Equal in Protein - 21.42
Peanut butter
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 raw
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 Fats +4075.6%
Contains more Carbs +180.4%
Contains more Water +821.1%
Contains more Other +20.1%
Equal in Protein - 21.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +11227.9%
Contains more Polyunsaturated fat +2979.9%
Contains less Saturated Fat -97.7%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +11227.9%
Contains more Polyunsaturated fat +2979.9%
Contains less Saturated Fat -97.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Bean raw
Bean raw
Contains more Sucrose +417.7%
Contains more Fructose +∞%
Contains more Starch +859.8%
Equal in Glucose - 0.13
Peanut butter
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
Bean raw
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 Sucrose +417.7%
Contains more Fructose +∞%
Contains more Starch +859.8%
Equal in Glucose - 0.13

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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Bean raw Opinion
Net carbs 17.31g 47.05g Bean raw
Protein 22.21g 21.42g Peanut butter
Fats 51.36g 1.23g Peanut butter
Carbs 22.31g 62.55g Bean raw
Calories 598kcal 347kcal Peanut butter
Starch 3.56g 34.17g Bean raw
Fructose 0.12g 0g Peanut butter
Sugar 10.49g 2.11g Bean raw
Fiber 5g 15.5g Bean raw
Calcium 49mg 113mg Bean raw
Iron 1.74mg 5.07mg Bean raw
Magnesium 168mg 176mg Bean raw
Phosphorus 335mg 411mg Bean raw
Potassium 558mg 1393mg Bean raw
Sodium 17mg 12mg Bean raw
Zinc 2.51mg 2.28mg Peanut butter
Copper 0.422mg 0.893mg Bean raw
Manganese 1.665mg 1.148mg Peanut butter
Selenium 4.1µg 27.9µg Bean raw
Vitamin E 9.1mg 0.21mg Peanut butter
Vitamin C 0mg 6.3mg 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
Folate 87µg 525µg Bean raw
Vitamin K 0.3µg 5.6µg Bean raw
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
Trans Fat 0.075g 0g 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
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62%
Peanut butter
70%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.