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  6. Peanut butter vs. Cranberry bean raw

Peanut butter vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between peanut butter and cranberry bean raw?

  • Peanut butter is higher in fats, vitamin B3, and manganese; however, cranberry bean raw is richer in folate, fiber, vitamin B1, copper, iron, and potassium.
  • Cranberry bean raw's daily need coverage for folate is 129% more.
  • Cranberry bean raw contains 42 times less fats than peanut butter. Peanut butter contains 51.36g of fats, while cranberry bean raw contains 1.23g.
  • Cranberry bean raw has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than cranberry bean raw (35).

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

Infographic

Peanut butter vs Cranberry bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ManganeseManganese +81%
Contains more CalciumCalcium +159.2%
Contains more PotassiumPotassium +138.7%
Contains more IronIron +187.4%
Contains more CopperCopper +88.2%
Contains more ZincZinc +44.6%
Contains more PhosphorusPhosphorus +11%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +209.8%
~equal in Magnesium ~156mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 182% 38% 44% 246% 68% 102% 0% 0.75% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +801.2%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +398%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more FolateFolate +594.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Cranberry bean raw DV% diff.
Folate 87µg 604µg 129%
Polyunsaturated fat 12.535g 0.527g 80%
Fiber 5g 24.7g 79%
Fats 51.36g 1.23g 77%
Vitamin B3 13.112mg 1.455mg 73%
Omega-6 (Linoleic acid) 12.215g 72%
Monounsaturated fat 25.941g 0.106g 65%
Vitamin E 9.1mg 61%
Vitamin B1 0.15mg 0.747mg 50%
Saturated fat 10.325g 0.316g 45%
Iron 1.74mg 5mg 41%
Copper 0.422mg 0.794mg 41%
Manganese 1.665mg 0.92mg 32%
Potassium 558mg 1332mg 23%
Selenium 4.1µg 12.7µg 16%
Calories 598kcal 335kcal 13%
Carbs 22.31g 60.05g 13%
Choline 63mg 11%
Zinc 2.51mg 3.63mg 10%
Vitamin B6 0.441mg 0.309mg 10%
Calcium 49mg 127mg 8%
Vitamin B5 1.137mg 0.748mg 8%
Phosphorus 335mg 372mg 5%
Magnesium 168mg 156mg 3%
Protein 22.21g 23.03g 2%
Vitamin B2 0.192mg 0.213mg 2%
Omega-3 (ALA) 0.027g 2%
Starch 3.56g 1%
Protein per 100 calories 3.7g 6.9g N/A
Calories per 10 g protein 269kcal 145kcal N/A
Weight per 100 calories 17g 30g N/A
Unsaturated / Saturated Fat ratio 3.7 2 N/A
Net carbs 17.31g 35.35g N/A
Sugar 10.49g N/A
Sodium 17mg 6mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.273mg 0%
Threonine 0.525mg 0.969mg 0%
Isoleucine 0.616mg 1.017mg 0%
Leucine 1.546mg 1.838mg 0%
Lysine 0.681mg 1.58mg 0%
Methionine 0.265mg 0.346mg 0%
Phenylalanine 1.202mg 1.245mg 0%
Valine 0.782mg 1.205mg 0%
Histidine 0.557mg 0.641mg 0%
Fructose 0.12g 0%
Omega-3 (Eicosatrienoic acid) 0.01g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g N/A

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +4075.6%
Contains more CarbsCarbs +169.2%
Contains more WaterWater +907.3%
~equal in Protein ~23.03g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +24372.6%
Contains more Poly. FatPolyunsaturated fat +2278.6%
Contains less Sat. FatSaturated fat -96.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.