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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.
Peanut butter
Peanut butter
4
:
6
Kidney beans raw
Kidney beans raw
Contains more Magnesium +20%
Contains less Sodium -29.2%
Contains more Manganese +63.1%
Contains more Selenium +28.1%
Contains more Calcium +191.8%
Contains more Iron +371.3%
Contains more Phosphorus +21.5%
Contains more Potassium +152%
Contains more Zinc +11.2%
Contains more Copper +127%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Magnesium +20%
Contains less Sodium -29.2%
Contains more Manganese +63.1%
Contains more Selenium +28.1%
Contains more Calcium +191.8%
Contains more Iron +371.3%
Contains more Phosphorus +21.5%
Contains more Potassium +152%
Contains more Zinc +11.2%
Contains more Copper +127%

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
Peanut butter
4
:
5
Kidney beans raw
Kidney beans raw
Contains more Vitamin E +4036.4%
Contains more Vitamin B3 +536.5%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +14.1%
Contains more Folate +352.9%
Contains more Vitamin K +6233.3%
Equal in Vitamin B6 - 0.397
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin E +4036.4%
Contains more Vitamin B3 +536.5%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +14.1%
Contains more Folate +352.9%
Contains more Vitamin K +6233.3%
Equal in Vitamin B6 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
4
Kidney beans raw
Kidney beans raw
Contains more Fats +6088%
Contains more Carbs +169%
Contains more Water +855.3%
Contains more Other +32.5%
Equal in Protein - 23.58
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Kidney beans raw
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 Fats +6088%
Contains more Carbs +169%
Contains more Water +855.3%
Contains more Other +32.5%
Equal in Protein - 23.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +40432.8%
Contains more Polyunsaturated fat +2642.9%
Contains less Saturated Fat -98.8%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +40432.8%
Contains more Polyunsaturated fat +2642.9%
Contains less Saturated Fat -98.8%

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 Kidney beans raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Kidney beans raw Opinion
Net carbs 17.31g 35.11g Kidney beans raw
Protein 22.21g 23.58g Kidney beans raw
Fats 51.36g 0.83g Peanut butter
Carbs 22.31g 60.01g Kidney beans raw
Calories 598kcal 333kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 2.23g Kidney beans raw
Fiber 5g 24.9g Kidney beans raw
Calcium 49mg 143mg Kidney beans raw
Iron 1.74mg 8.2mg Kidney beans raw
Magnesium 168mg 140mg Peanut butter
Phosphorus 335mg 407mg Kidney beans raw
Potassium 558mg 1406mg Kidney beans raw
Sodium 17mg 24mg Peanut butter
Zinc 2.51mg 2.79mg Kidney beans raw
Copper 0.422mg 0.958mg Kidney beans raw
Manganese 1.665mg 1.021mg Peanut butter
Selenium 4.1µg 3.2µg Peanut butter
Vitamin E 9.1mg 0.22mg Peanut butter
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.15mg 0.529mg Kidney beans raw
Vitamin B2 0.192mg 0.219mg Kidney beans raw
Vitamin B3 13.112mg 2.06mg Peanut butter
Vitamin B5 1.137mg 0.78mg Peanut butter
Vitamin B6 0.441mg 0.397mg Peanut butter
Folate 87µg 394µg Kidney beans raw
Vitamin K 0.3µg 19µg Kidney beans raw
Tryptophan 0.231mg 0.279mg Kidney beans raw
Threonine 0.525mg 0.992mg Kidney beans raw
Isoleucine 0.616mg 1.041mg Kidney beans raw
Leucine 1.546mg 1.882mg Kidney beans raw
Lysine 0.681mg 1.618mg Kidney beans raw
Methionine 0.265mg 0.355mg Kidney beans raw
Phenylalanine 1.202mg 1.275mg Kidney beans raw
Valine 0.782mg 1.233mg Kidney beans raw
Histidine 0.557mg 0.656mg Kidney beans raw
Trans Fat 0.075g 0g Kidney beans raw
Saturated Fat 10.325g 0.12g Kidney beans raw
Monounsaturated Fat 25.941g 0.064g Peanut butter
Polyunsaturated fat 12.535g 0.457g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62%
Peanut butter
60%
Kidney beans raw
Minerals Daily Need Coverage Score
84%
Peanut butter
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 8.26g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 10.205g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Kidney beans raw
Kidney beans 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. 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.