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  6. Peanut butter vs. Broad bean raw

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

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Differences between peanut butter and broad bean raw

  • Peanut butter has more vitamin B3, vitamin E, manganese, magnesium, phosphorus, vitamin B6, and vitamin B5, while broad bean raw has more vitamin K and folate.
  • Peanut butter's daily need coverage for vitamin B3 is 68% higher.
  • Broad bean raw contains 88 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while broad bean raw contains 0.118g.
  • Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Peanut butter, smooth style, without salt and Beans, fava, in pod, raw.

Infographic

Peanut butter vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +32.4%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +12.3%
Contains more ZincZinc +151%
Contains more PhosphorusPhosphorus +159.7%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +151.9%
Contains more SeleniumSelenium +412.5%
~equal in Copper ~0.402mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin EVitamin E +684.5%
Contains more Vitamin B1Vitamin B1 +12.8%
Contains more Vitamin B3Vitamin B3 +483%
Contains more Vitamin B5Vitamin B5 +405.3%
Contains more Vitamin B6Vitamin B6 +324%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin KVitamin K +13533.3%
Contains more FolateFolate +70.1%
~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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +180.4%
Contains more FatsFats +6935.6%
Contains more CarbsCarbs +26.5%
Contains more OtherOther +158%
Contains more WaterWater +5802.4%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +24843.3%
Contains more Poly. FatPolyunsaturated fat +3565.2%
Contains less Sat. FatSaturated fat -98.9%

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 Broad bean raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Broad bean raw DV% diff.
Polyunsaturated fat 12.535g 0.342g 81%
Fats 51.36g 0.73g 78%
Vitamin B3 13.112mg 2.249mg 68%
Monounsaturated fat 25.941g 0.104g 65%
Vitamin E 9.1mg 1.16mg 53%
Saturated fat 10.325g 0.118g 46%
Manganese 1.665mg 0.661mg 44%
Vitamin K 0.3µg 40.9µg 34%
Magnesium 168mg 33mg 32%
Phosphorus 335mg 129mg 29%
Protein 22.21g 7.92g 29%
Calories 598kcal 88kcal 26%
Vitamin B6 0.441mg 0.104mg 26%
Vitamin B5 1.137mg 0.225mg 18%
Folate 87µg 148µg 15%
Zinc 2.51mg 1mg 14%
Choline 63mg 11%
Fiber 5g 7.5g 10%
Vitamin B2 0.192mg 0.29mg 8%
Potassium 558mg 332mg 7%
Selenium 4.1µg 0.8µg 6%
Vitamin C 0mg 3.7mg 4%
Vitamin A 0µg 17µg 2%
Copper 0.422mg 0.402mg 2%
Iron 1.74mg 1.55mg 2%
Carbs 22.31g 17.63g 2%
Starch 3.56g 1%
Vitamin B1 0.15mg 0.133mg 1%
Calcium 49mg 37mg 1%
Net carbs 17.31g 10.13g N/A
Sugar 10.49g 9.21g N/A
Sodium 17mg 25mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Broad 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
33%
Broad bean raw
Minerals Daily Need Coverage Score
84%
Peanut butter
43%
Broad bean raw

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Broad bean raw
Broad bean raw is lower in Sugar (difference - 1.28g)
Which food is lower in Saturated fat?
Broad bean raw
Broad bean raw is lower in Saturated fat (difference - 10.207g)
Which food is cheaper?
Broad bean raw
Broad bean raw is cheaper (difference - $2.2)
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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.