White beans vs. Peanut butter — In-Depth Nutrition Comparison

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How are white beans and peanut butter different?

White beans is richer in iron, while peanut butter is higher in vitamin B3, vitamin E, manganese, phosphorus, vitamin B6, magnesium, vitamin B5, and copper.
Peanut butter covers your daily need for vitamin B3, 81% more than white beans.
White beans contains 2 times more iron than peanut butter. White beans contains 3.7mg of iron, while peanut butter contains 1.74mg.
White beans is lower in saturated fat.

Beans, white, mature seeds, cooked, boiled, without salt and Peanut butter, smooth style, without salt types were used in this article.

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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.

White beans

Peanut butter

Contains more CalciumCalcium	+83.7%
Contains more IronIron	+112.6%
Contains less SodiumSodium	-64.7%

Contains more MagnesiumMagnesium	+166.7%
Contains more CopperCopper	+47%
Contains more ZincZinc	+81.9%
Contains more PhosphorusPhosphorus	+196.5%
Contains more ManganeseManganese	+161.8%
Contains more SeleniumSelenium	+215.4%

~equal in Potassium ~558mg

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.

White beans

Peanut butter

Contains more Vitamin KVitamin K

+1066.7%

Contains more Vitamin EVitamin E	+868.1%
Contains more Vitamin B1Vitamin B1	+27.1%
Contains more Vitamin B2Vitamin B2	+317.4%
Contains more Vitamin B3Vitamin B3	+9265.7%
Contains more Vitamin B5Vitamin B5	+396.5%
Contains more Vitamin B6Vitamin B6	+374.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.152g	12.535g	83%
Vitamin B3	0.14mg	13.112mg	81%
Fats	0.35g	51.36g	78%
Monounsaturated fat	0.031g	25.941g	65%
Vitamin E	0.94mg	9.1mg	54%
Saturated fat	0.091g	10.325g	47%
Manganese	0.636mg	1.665mg	45%
Phosphorus	113mg	335mg	32%
Vitamin B6	0.093mg	0.441mg	27%
Protein	9.73g	22.21g	25%
Magnesium	63mg	168mg	25%
Iron	3.7mg	1.74mg	25%
Calories	139kcal	598kcal	23%
Vitamin B5	0.229mg	1.137mg	18%
Copper	0.287mg	0.422mg	15%
Vitamin B2	0.046mg	0.192mg	11%
Zinc	1.38mg	2.51mg	10%
Fiber	6.3g	5g	5%
Selenium	1.3µg	4.1µg	5%
Choline	35.1mg	63mg	5%
Calcium	90mg	49mg	4%
Vitamin B1	0.118mg	0.15mg	3%
Vitamin K	3.5µg	0.3µg	3%
Folate	81µg	87µg	2%
Carbs	25.09g	22.31g	1%
Starch		3.56g	1%
Net carbs	18.79g	17.31g	N/A
Potassium	561mg	558mg	0%
Sugar	0.34g	10.49g	N/A
Sodium	6mg	17mg	0%
Trans fat	0g	0.075g	N/A
Tryptophan	0.115mg	0.231mg	0%
Threonine	0.409mg	0.525mg	0%
Isoleucine	0.429mg	0.616mg	0%
Leucine	0.776mg	1.546mg	0%
Lysine	0.668mg	0.681mg	0%
Methionine	0.146mg	0.265mg	0%
Phenylalanine	0.526mg	1.202mg	0%
Valine	0.509mg	0.782mg	0%
Histidine	0.271mg	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