Peanut butter vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between peanut butter and bean raw
- Peanut butter has more fats, vitamin B3, and vitamin E; however, bean raw is richer in folate, copper, vitamin B1, selenium, fiber, and iron.
- Bean raw covers your daily folate needs 110% more than peanut butter.
- Bean raw has 44 times less saturated fat than peanut butter. Peanut butter has 10.325g of saturated fat, while bean raw has 0.235g.
- 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 Peanut butter, smooth style, without salt and Beans, pinto, mature seeds, raw.
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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 ManganeseManganese | +45% |
| 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% |
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 EVitamin E | +4233.3% |
| Contains more Vitamin B3Vitamin B3 | +1016.9% |
| Contains more Vitamin B5Vitamin B5 | +44.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375.3% |
| Contains more Vitamin B2Vitamin B2 | +10.4% |
| Contains more Vitamin KVitamin K | +1766.7% |
| Contains more FolateFolate | +503.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 87µg | 525µg | 110% |
| Polyunsaturated fat | 12.535g | 0.407g | 81% |
| Fats | 51.36g | 1.23g | 77% |
| Vitamin B3 | 13.112mg | 1.174mg | 75% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Monounsaturated fat | 25.941g | 0.229g | 64% |
| Vitamin E | 9.1mg | 0.21mg | 59% |
| Copper | 0.422mg | 0.893mg | 52% |
| Vitamin B1 | 0.15mg | 0.713mg | 47% |
| Saturated fat | 10.325g | 0.235g | 46% |
| Selenium | 4.1µg | 27.9µg | 43% |
| Iron | 1.74mg | 5.07mg | 42% |
| Fiber | 5g | 15.5g | 42% |
| Potassium | 558mg | 1393mg | 25% |
| Manganese | 1.665mg | 1.148mg | 22% |
| Calories | 598kcal | 347kcal | 13% |
| Carbs | 22.31g | 62.55g | 13% |
| Starch | 3.56g | 34.17g | 13% |
| Phosphorus | 335mg | 411mg | 11% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B5 | 1.137mg | 0.785mg | 7% |
| Calcium | 49mg | 113mg | 6% |
| Vitamin K | 0.3µg | 5.6µg | 4% |
| Vitamin B6 | 0.441mg | 0.474mg | 3% |
| Protein | 22.21g | 21.42g | 2% |
| Magnesium | 168mg | 176mg | 2% |
| Zinc | 2.51mg | 2.28mg | 2% |
| Vitamin B2 | 0.192mg | 0.212mg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Choline | 63mg | 66.2mg | 1% |
| Protein per 100 calories | 3.7g | 6.2g | N/A |
| Calories per 10 g protein | 269kcal | 162kcal | N/A |
| Weight per 100 calories | 17g | 29g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 2.7 | N/A |
| Net carbs | 17.31g | 47.05g | N/A |
| Sugar | 10.49g | 2.11g | N/A |
| Sodium | 17mg | 12mg | 0% |
| Trans fat | 0.075g | 0g | N/A |
| Tryptophan | 0.231mg | 0.237mg | 0% |
| Threonine | 0.525mg | 0.81mg | 0% |
| Isoleucine | 0.616mg | 0.871mg | 0% |
| Leucine | 1.546mg | 1.558mg | 0% |
| Lysine | 0.681mg | 1.356mg | 0% |
| Methionine | 0.265mg | 0.259mg | 0% |
| Phenylalanine | 1.202mg | 1.095mg | 0% |
| Valine | 0.782mg | 0.998mg | 0% |
| Histidine | 0.557mg | 0.556mg | 0% |
| Fructose | 0.12g | 0g | 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:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more FatsFats | +4075.6% |
| Contains more CarbsCarbs | +180.4% |
| Contains more WaterWater | +821.1% |
~equal in
Protein
~21.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +11227.9% |
| Contains more Poly. FatPolyunsaturated fat | +2979.9% |
| Contains less Sat. FatSaturated fat | -97.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +417.7% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +859.8% |
~equal in
Glucose
~0.13g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g