Peanut butter vs. Great northern beans — In-Depth Nutrition Comparison

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Summary of differences between peanut butter and great northern beans

Great northern beans has less vitamin B3, manganese, magnesium, vitamin B6, phosphorus, copper, vitamin B5, zinc, and vitamin B2 than peanut butter.
Peanut butter covers your daily need for vitamin B3, 78% more than great northern beans.
Peanut butter has 74 times more saturated fat than great northern beans. While peanut butter has 10.325g of saturated fat, great northern beans has only 0.14g.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Beans, great northern, mature seeds, cooked, boiled, without salt.

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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

Great northern beans

Contains more MagnesiumMagnesium	+236%
Contains more PotassiumPotassium	+42.7%
Contains more CopperCopper	+70.9%
Contains more ZincZinc	+185.2%
Contains more PhosphorusPhosphorus	+103%
Contains more ManganeseManganese	+221.4%

Contains more CalciumCalcium	+38.8%
Contains more IronIron	+22.4%
Contains less SodiumSodium	-88.2%

~equal in Selenium ~4.1µg

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

Great northern beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+225.4%
Contains more Vitamin B3Vitamin B3	+1825.4%
Contains more Vitamin B5Vitamin B5	+327.4%
Contains more Vitamin B6Vitamin B6	+276.9%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+17.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	12.535g	0.187g	82%
Fats	51.36g	0.45g	78%
Vitamin B3	13.112mg	0.681mg	78%
Monounsaturated fat	25.941g	0.021g	65%
Vitamin E	9.1mg		61%
Manganese	1.665mg	0.518mg	50%
Saturated fat	10.325g	0.14g	46%
Magnesium	168mg	50mg	28%
Protein	22.21g	8.33g	28%
Vitamin B6	0.441mg	0.117mg	25%
Calories	598kcal	118kcal	24%
Phosphorus	335mg	165mg	24%
Copper	0.422mg	0.247mg	19%
Vitamin B5	1.137mg	0.266mg	17%
Zinc	2.51mg	0.88mg	15%
Choline	63mg		11%
Vitamin B2	0.192mg	0.059mg	10%
Fiber	5g	7g	8%
Iron	1.74mg	2.13mg	5%
Potassium	558mg	391mg	5%
Folate	87µg	102µg	4%
Calcium	49mg	68mg	2%
Starch	3.56g		1%
Sodium	17mg	2mg	1%
Vitamin C	0mg	1.3mg	1%
Vitamin B1	0.15mg	0.158mg	1%
Carbs	22.31g	21.09g	0%
Net carbs	17.31g	14.09g	N/A
Sugar	10.49g		N/A
Selenium	4.1µg	4.1µg	0%
Vitamin K	0.3µg		0%
Trans fat	0.075g	0g	N/A
Tryptophan	0.231mg	0.099mg	0%
Threonine	0.525mg	0.351mg	0%
Isoleucine	0.616mg	0.368mg	0%
Leucine	1.546mg	0.665mg	0%
Lysine	0.681mg	0.572mg	0%
Methionine	0.265mg	0.125mg	0%
Phenylalanine	1.202mg	0.451mg	0%
Valine	0.782mg	0.436mg	0%
Histidine	0.557mg	0.232mg	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