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  6. Peanut butter vs. Navy bean raw

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

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The main differences between peanut butter and navy bean raw

  • Peanut butter is richer in vitamin B3, manganese, phosphorus, vitamin B6, magnesium, and zinc, yet navy bean raw is richer in vitamin C, vitamin B1, and folate.
  • Daily need coverage for vitamin B3 for peanut butter is 74% higher.
  • Peanut butter contains 121 times more saturated fat than navy bean raw. Peanut butter contains 10.325g of saturated fat, while navy bean raw contains 0.085g.
  • Peanut butter has a lower glycemic index than navy bean raw.

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

Infographic

Peanut butter vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +66.3%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +81.8%
Contains more CopperCopper +18.5%
Contains more ZincZinc +182%
Contains more PhosphorusPhosphorus +235%
Contains more ManganeseManganese +308.1%
Contains more SeleniumSelenium +583.3%
Contains more IronIron +10.9%
Contains less SodiumSodium -23.5%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +974.8%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +130.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +12%
Contains more FolateFolate +51.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Navy bean raw DV% diff.
Polyunsaturated fat 12.535g 0.407g 81%
Fats 51.36g 0.7g 78%
Vitamin B3 13.112mg 1.22mg 74%
Monounsaturated fat 25.941g 0.052g 65%
Vitamin E 9.1mg 61%
Manganese 1.665mg 0.408mg 55%
Saturated fat 10.325g 0.085g 47%
Phosphorus 335mg 100mg 34%
Protein 22.21g 6.15g 32%
Calories 598kcal 67kcal 27%
Vitamin C 0mg 18.8mg 21%
Vitamin B1 0.15mg 0.39mg 20%
Fiber 5g 20%
Vitamin B6 0.441mg 0.191mg 19%
Magnesium 168mg 101mg 16%
Zinc 2.51mg 0.89mg 15%
Choline 63mg 11%
Folate 87µg 132µg 11%
Copper 0.422mg 0.356mg 7%
Potassium 558mg 307mg 7%
Vitamin B5 1.137mg 0.825mg 6%
Selenium 4.1µg 0.6µg 6%
Calcium 49mg 15mg 3%
Carbs 22.31g 13.05g 3%
Vitamin B2 0.192mg 0.215mg 2%
Iron 1.74mg 1.93mg 2%
Starch 3.56g 1%
Net carbs 17.31g 13.05g N/A
Sugar 10.49g N/A
Sodium 17mg 13mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.064mg 0%
Threonine 0.525mg 0.258mg 0%
Isoleucine 0.616mg 0.273mg 0%
Leucine 1.546mg 0.442mg 0%
Lysine 0.681mg 0.35mg 0%
Methionine 0.265mg 0.064mg 0%
Phenylalanine 1.202mg 0.31mg 0%
Valine 0.782mg 0.316mg 0%
Histidine 0.557mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +261.1%
Contains more FatsFats +7237.1%
Contains more CarbsCarbs +71%
Contains more OtherOther +204.2%
Contains more WaterWater +6335%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +49786.5%
Contains more Poly. FatPolyunsaturated fat +2979.9%
Contains less Sat. FatSaturated fat -99.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.