Peanut butter vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peanut butter, chunk style, with salt is higher in more vitamins & minerals
Calories (kcal)
Peanut butter 589
Beans 237
Protein (g)
Peanut butter 24.1
Beans 3.80
Carbs (g)
Peanut butter 21.6
Beans 55.0
Fat (g)
Peanut butter 49.9
Beans 0.030
Fiber (g)
Peanut butter 8.00
Beans —
Quick answers
Which has more protein?
Peanut butter, chunk style, with salt — 24.1g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 vs 589 kcal per 100g.
Which is more nutrient-dense?
Peanut butter, chunk style, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Peanut butter | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 589 kcal | 237 kcal | +149% |
| Macronutrients | |||
| Water | 1.14 g | 40.6 g | -97% |
| Protein | 24.1 g | 3.80 g | +533% |
| Total lipid (fat) | 49.9 g | 0.030 g | +166367% |
| Carbohydrate, by difference | 21.6 g | 55.0 g | -61% |
| Fiber, total dietary | 8.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.61 g | 0.011 g | +69055% |
| Fatty acids, total monounsaturated | 23.1 g | 0.003 g | +770667% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.106 mg | 0.101 mg | +5% |
| Riboflavin (Vitamin B2) | 0.111 mg | 0.056 mg | +98% |
| Niacin (Vitamin B3) | 13.7 mg | 0.631 mg | +2071% |
| Pantothenic acid (Vitamin B5) | 1.12 mg | 0.378 mg | +196% |
| Vitamin B-6 — Pyridoxine | 0.418 mg | 0.084 mg | +398% |
| Biotin (Vitamin B7) | 92.0 ug | 107 ug | -14% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 61.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 6.30 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 22.0 mg | +105% |
| Iron, Fe | 1.90 mg | 1.13 mg | +68% |
| Magnesium, Mg | 160 mg | 31.0 mg | +416% |
| Phosphorus, P | 319 mg | 74.0 mg | +331% |
| Potassium, K | 745 mg | 119 mg | +526% |
| Sodium, Na | 486 mg | 218 mg | +123% |
| Zinc, Zn | 2.79 mg | 1.56 mg | +79% |
| Copper, Cu | 0.578 mg | 0.265 mg | +118% |
| Manganese, Mn | 1.80 mg | 0.504 mg | +257% |
| Selenium, Se | 8.20 ug | 3.20 ug | +156% |
| Other Nutrients | |||
| Energy | 2464 kj | 992 kj | +148% |
| Ash | 3.29 g | 0.580 g | +467% |
| Total Sugars | 8.41 g | — | |
| Sucrose | 4.19 g | — | |
| Glucose | 4.22 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 4.93 g | — | |
| Fluoride, F | 3.10 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 107 ug | -14% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 107 ug | -14% |
| Betaine | 1.00 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.220 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 7.98 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.730 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.500 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.500 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.178 g | — | |
| SFA 14:0 (Myristic acid) | 0.050 g | — | |
| SFA 16:0 (Palmitic acid) | 6.06 g | — | |
| SFA 18:0 (Stearic acid) | 0.682 g | — | |
| SFA 20:0 (Arachidic acid) | 0.640 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 22.3 g | 0.003 g | +744333% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.790 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 13.9 g | 0.006 g | +232100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 13.9 g | 0.006 g | +230800% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.078 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Stigmasterol | 11.0 mg | — | |
| Campesterol | 15.0 mg | — | |
| Beta-sitosterol | 77.0 mg | — | |
| Tryptophan (EAA) | 0.228 g | 0.036 g | +533% |
| Threonine (EAA) | 0.518 g | 0.129 g | +302% |
| Isoleucine (EAA, BCAA) | 0.608 g | 0.151 g | +303% |
| Leucine (EAA, BCAA) | 1.52 g | 0.319 g | +378% |
| Lysine (EAA) | 0.671 g | 0.286 g | +135% |
| Methionine (EAA) | 0.262 g | 0.040 g | +555% |
| Cystine (conditionally essential) | 0.226 g | 0.035 g | +546% |
| Phenylalanine (EAA) | 1.18 g | 0.201 g | +490% |
| Tyrosine (conditionally essential) | 0.818 g | 0.113 g | +624% |
| Valine (EAA, BCAA) | 0.772 g | 0.196 g | +294% |
| Arginine (conditionally essential) | 2.73 g | 0.246 g | +1010% |
| Histidine (EAA) | 0.550 g | 0.100 g | +450% |
| Alanine | 0.903 g | 0.222 g | +307% |
| Aspartic acid | 3.01 g | 0.451 g | +568% |
| Glutamic acid | 5.02 g | 0.593 g | +747% |
| Glycine (conditionally essential) | 1.42 g | 0.145 g | +877% |
| Proline (conditionally essential) | 1.39 g | 0.167 g | +732% |
| Serine | 1.46 g | 0.187 g | +681% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.30 mg | — | |
| Choline from phosphatidylcholine | 33.0 mg | — | |
| Choline from phosphocholine | 2.20 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 25.0 mg | — | |
| Total Choline | 61.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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