Peanut butter vs. Cranberry beans — In-Depth Nutrition Comparison

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How are peanut butter and cranberry beans different?

Peanut butter is richer in vitamin B3, manganese, phosphorus, magnesium, vitamin B6, copper, and vitamin B5, while cranberry beans is higher in folate and fiber.
Peanut butter covers your daily need for vitamin B3, 79% more than cranberry beans.
Peanut butter contains 87 times more saturated fat than cranberry beans. Peanut butter contains 10.325g of saturated fat, while cranberry beans contains 0.119g.
Cranberry beans has a higher glycemic index (35) than peanut butter (14).

Peanut butter, smooth style, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

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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.

Peanut butter

Cranberry beans

Contains more MagnesiumMagnesium	+236%
Contains more PotassiumPotassium	+44.2%
Contains more CopperCopper	+82.7%
Contains more ZincZinc	+120.2%
Contains more PhosphorusPhosphorus	+148.1%
Contains more ManganeseManganese	+350%
Contains more SeleniumSelenium	+215.4%

Contains more IronIron	+20.1%
Contains less SodiumSodium	-94.1%

~equal in Calcium ~50mg

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

Cranberry beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+178.3%
Contains more Vitamin B3Vitamin B3	+2446%
Contains more Vitamin B5Vitamin B5	+373.8%
Contains more Vitamin B6Vitamin B6	+444.4%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+40%
Contains more FolateFolate	+137.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	12.535g	0.199g	82%
Vitamin B3	13.112mg	0.515mg	79%
Fats	51.36g	0.46g	78%
Monounsaturated fat	25.941g	0.04g	65%
Vitamin E	9.1mg		61%
Manganese	1.665mg	0.37mg	56%
Saturated fat	10.325g	0.119g	46%
Folate	87µg	207µg	30%
Phosphorus	335mg	135mg	29%
Vitamin B6	0.441mg	0.081mg	28%
Magnesium	168mg	50mg	28%
Protein	22.21g	9.34g	26%
Calories	598kcal	136kcal	23%
Copper	0.422mg	0.231mg	21%
Vitamin B5	1.137mg	0.24mg	18%
Fiber	5g	8.6g	14%
Zinc	2.51mg	1.14mg	12%
Choline	63mg		11%
Vitamin B2	0.192mg	0.069mg	9%
Potassium	558mg	387mg	5%
Selenium	4.1µg	1.3µg	5%
Vitamin B1	0.15mg	0.21mg	5%
Iron	1.74mg	2.09mg	4%
Starch	3.56g		1%
Carbs	22.31g	24.46g	1%
Sodium	17mg	1mg	1%
Net carbs	17.31g	15.86g	N/A
Calcium	49mg	50mg	0%
Sugar	10.49g		N/A
Vitamin K	0.3µg		0%
Trans fat	0.075g	0g	N/A
Tryptophan	0.231mg	0.111mg	0%
Threonine	0.525mg	0.393mg	0%
Isoleucine	0.616mg	0.412mg	0%
Leucine	1.546mg	0.746mg	0%
Lysine	0.681mg	0.641mg	0%
Methionine	0.265mg	0.14mg	0%
Phenylalanine	1.202mg	0.505mg	0%
Valine	0.782mg	0.489mg	0%
Histidine	0.557mg	0.26mg	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