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  6. Peanut butter vs. Kidney beans raw

Peanut butter vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and kidney beans raw

  • Peanut butter is higher in vitamin B3, vitamin E, and manganese, yet kidney beans raw is higher in iron, fiber, folate, copper, vitamin B1, and potassium.
  • Kidney beans raw covers your daily iron needs 81% more than peanut butter.
  • Peanut butter contains 86 times more saturated fat than kidney beans raw. While peanut butter contains 10.325g of saturated fat, kidney beans raw contains only 0.12g.

Food varieties used in this article are Peanut butter, smooth style, without salt and Beans, kidney, all types, mature seeds, raw.

Infographic

Peanut butter vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +63.1%
Contains more SeleniumSelenium +28.1%
Contains more CalciumCalcium +191.8%
Contains more PotassiumPotassium +152%
Contains more IronIron +371.3%
Contains more CopperCopper +127%
Contains more ZincZinc +11.2%
Contains more PhosphorusPhosphorus +21.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +4036.4%
Contains more Vitamin B3Vitamin B3 +536.5%
Contains more Vitamin B5Vitamin B5 +45.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.7%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin KVitamin K +6233.3%
Contains more FolateFolate +352.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Kidney beans raw DV% diff.
Iron 1.74mg 8.2mg 81%
Polyunsaturated fat 12.535g 0.457g 81%
Fiber 5g 24.9g 80%
Fats 51.36g 0.83g 78%
Folate 87µg 394µg 77%
Vitamin B3 13.112mg 2.06mg 69%
Monounsaturated fat 25.941g 0.064g 65%
Copper 0.422mg 0.958mg 60%
Vitamin E 9.1mg 0.22mg 59%
Saturated fat 10.325g 0.12g 46%
Vitamin B1 0.15mg 0.529mg 32%
Manganese 1.665mg 1.021mg 28%
Potassium 558mg 1406mg 25%
Vitamin K 0.3µg 19µg 16%
Carbs 22.31g 60.01g 13%
Calories 598kcal 333kcal 13%
Choline 63mg 11%
Phosphorus 335mg 407mg 10%
Calcium 49mg 143mg 9%
Vitamin B5 1.137mg 0.78mg 7%
Magnesium 168mg 140mg 7%
Vitamin C 0mg 4.5mg 5%
Protein 22.21g 23.58g 3%
Vitamin B6 0.441mg 0.397mg 3%
Zinc 2.51mg 2.79mg 3%
Selenium 4.1µg 3.2µg 2%
Vitamin B2 0.192mg 0.219mg 2%
Starch 3.56g 1%
Net carbs 17.31g 35.11g N/A
Sugar 10.49g 2.23g N/A
Sodium 17mg 24mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.279mg 0%
Threonine 0.525mg 0.992mg 0%
Isoleucine 0.616mg 1.041mg 0%
Leucine 1.546mg 1.882mg 0%
Lysine 0.681mg 1.618mg 0%
Methionine 0.265mg 0.355mg 0%
Phenylalanine 1.202mg 1.275mg 0%
Valine 0.782mg 1.233mg 0%
Histidine 0.557mg 0.656mg 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

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +6088%
Contains more CarbsCarbs +169%
Contains more WaterWater +855.3%
Contains more OtherOther +32.5%
~equal in Protein ~23.58g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +40432.8%
Contains more Poly. FatPolyunsaturated fat +2642.9%
Contains less Sat. FatSaturated fat -98.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.