Bean raw vs. Peanut butter — In-Depth Nutrition Comparison
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Significant differences between bean raw and peanut butter
- Bean raw has more folate, copper, vitamin B1, selenium, fiber, and iron; however, peanut butter is richer in fats, vitamin B3, and vitamin E.
- Bean raw covers your daily folate needs 110% more than peanut butter.
- Peanut butter has 7 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while peanut butter has 4.1µg.
- Bean raw contains less saturated fat.
- Bean raw has a higher glycemic index. The glycemic index of bean raw is 33, while the glycemic index of peanut butter is 14.
Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Peanut butter, smooth style, without salt.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +130.6% |
| Contains more PotassiumPotassium | +149.6% |
| Contains more IronIron | +191.4% |
| Contains more CopperCopper | +111.6% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains less SodiumSodium | -29.4% |
| Contains more SeleniumSelenium | +580.5% |
| Contains more ZincZinc | +10.1% |
| Contains more ManganeseManganese | +45% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375.3% |
| Contains more Vitamin KVitamin K | +1766.7% |
| Contains more FolateFolate | +503.4% |
| Contains more Vitamin EVitamin E | +4233.3% |
| Contains more Vitamin B3Vitamin B3 | +1016.9% |
| Contains more Vitamin B5Vitamin B5 | +44.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 87µg | 110% |
| Polyunsaturated fat | 0.407g | 12.535g | 81% |
| Fats | 1.23g | 51.36g | 77% |
| Vitamin B3 | 1.174mg | 13.112mg | 75% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Monounsaturated fat | 0.229g | 25.941g | 64% |
| Vitamin E | 0.21mg | 9.1mg | 59% |
| Copper | 0.893mg | 0.422mg | 52% |
| Vitamin B1 | 0.713mg | 0.15mg | 47% |
| Saturated fat | 0.235g | 10.325g | 46% |
| Selenium | 27.9µg | 4.1µg | 43% |
| Iron | 5.07mg | 1.74mg | 42% |
| Fiber | 15.5g | 5g | 42% |
| Potassium | 1393mg | 558mg | 25% |
| Manganese | 1.148mg | 1.665mg | 22% |
| Calories | 347kcal | 598kcal | 13% |
| Carbs | 62.55g | 22.31g | 13% |
| Starch | 34.17g | 3.56g | 13% |
| Phosphorus | 411mg | 335mg | 11% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 1.137mg | 7% |
| Calcium | 113mg | 49mg | 6% |
| Vitamin K | 5.6µg | 0.3µg | 4% |
| Vitamin B6 | 0.474mg | 0.441mg | 3% |
| Protein | 21.42g | 22.21g | 2% |
| Magnesium | 176mg | 168mg | 2% |
| Zinc | 2.28mg | 2.51mg | 2% |
| Vitamin B2 | 0.212mg | 0.192mg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Choline | 66.2mg | 63mg | 1% |
| Protein per 100 calories | 6.2g | 3.7g | N/A |
| Calories per 10 g protein | 162kcal | 269kcal | N/A |
| Weight per 100 calories | 29g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 2.7 | 3.7 | N/A |
| Net carbs | 47.05g | 17.31g | N/A |
| Sugar | 2.11g | 10.49g | N/A |
| Sodium | 12mg | 17mg | 0% |
| Trans fat | 0g | 0.075g | N/A |
| Tryptophan | 0.237mg | 0.231mg | 0% |
| Threonine | 0.81mg | 0.525mg | 0% |
| Isoleucine | 0.871mg | 0.616mg | 0% |
| Leucine | 1.558mg | 1.546mg | 0% |
| Lysine | 1.356mg | 0.681mg | 0% |
| Methionine | 0.259mg | 0.265mg | 0% |
| Phenylalanine | 1.095mg | 1.202mg | 0% |
| Valine | 0.998mg | 0.782mg | 0% |
| Histidine | 0.556mg | 0.557mg | 0% |
| Fructose | 0g | 0.12g | 0% |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more CarbsCarbs | +180.4% |
| Contains more WaterWater | +821.1% |
| Contains more FatsFats | +4075.6% |
~equal in
Protein
~22.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +11227.9% |
| Contains more Poly. FatPolyunsaturated fat | +2979.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +859.8% |
| Contains more SucroseSucrose | +417.7% |
| Contains more FructoseFructose | +∞% |
~equal in
Glucose
~0.13g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g