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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 Vitamin B3, and Manganese, however, Cranberry bean raw is richer in Folate, Fiber, Vitamin B1, Copper, Iron, Potassium, and Selenium.
  • Cranberry bean raw's daily need coverage for Folate is 129% more.
  • Cranberry bean raw contains 33 times less Saturated Fat than Peanut butter. Peanut butter contains 10.325g of Saturated Fat, while Cranberry bean raw contains 0.316g.

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

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 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

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 0% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
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 B12 ~0µg

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%
Contains more OtherOther +14.2%
~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%

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 Cranberry 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 Cranberry bean raw Opinion
Calories 598kcal 335kcal Peanut butter
Protein 22.21g 23.03g Cranberry bean raw
Fats 51.36g 1.23g Peanut butter
Net carbs 17.31g 35.35g Cranberry bean raw
Carbs 22.31g 60.05g Cranberry bean raw
Magnesium 168mg 156mg Peanut butter
Calcium 49mg 127mg Cranberry bean raw
Potassium 558mg 1332mg Cranberry bean raw
Iron 1.74mg 5mg Cranberry bean raw
Sugar 10.49g Cranberry bean raw
Fiber 5g 24.7g Cranberry bean raw
Copper 0.422mg 0.794mg Cranberry bean raw
Zinc 2.51mg 3.63mg Cranberry bean raw
Starch 3.56g Peanut butter
Phosphorus 335mg 372mg Cranberry bean raw
Sodium 17mg 6mg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 9.1mg Peanut butter
Manganese 1.665mg 0.92mg Peanut butter
Selenium 4.1µg 12.7µg Cranberry bean raw
Vitamin B1 0.15mg 0.747mg Cranberry bean raw
Vitamin B2 0.192mg 0.213mg Cranberry bean raw
Vitamin B3 13.112mg 1.455mg Peanut butter
Vitamin B5 1.137mg 0.748mg Peanut butter
Vitamin B6 0.441mg 0.309mg Peanut butter
Vitamin K 0.3µg Peanut butter
Folate 87µg 604µg Cranberry bean raw
Trans Fat 0.075g 0g Cranberry bean raw
Choline 63mg Peanut butter
Saturated Fat 10.325g 0.316g Cranberry bean raw
Monounsaturated Fat 25.941g 0.106g Peanut butter
Polyunsaturated fat 12.535g 0.527g Peanut butter
Tryptophan 0.231mg 0.273mg Cranberry bean raw
Threonine 0.525mg 0.969mg Cranberry bean raw
Isoleucine 0.616mg 1.017mg Cranberry bean raw
Leucine 1.546mg 1.838mg Cranberry bean raw
Lysine 0.681mg 1.58mg Cranberry bean raw
Methionine 0.265mg 0.346mg Cranberry bean raw
Phenylalanine 1.202mg 1.245mg Cranberry bean raw
Valine 0.782mg 1.205mg Cranberry bean raw
Histidine 0.557mg 0.641mg Cranberry bean raw
Fructose 0.12g 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 Cranberry 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
84%
Peanut butter
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 10.009g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Cranberry bean raw
Cranberry 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. 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.