Peanut butter vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Peanut butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Peanut butter —
Beans 128
Protein (g)
Peanut butter 24.0
Beans 7.52
Carbs (g)
Peanut butter 22.7
Beans 24.8
Fat (g)
Peanut butter 49.4
Beans 0.100
Fiber (g)
Peanut butter 6.32
Beans 7.30
Quick answers
Which has more protein?
Peanut butter, creamy — 24.0g vs 7.52g per 100g.
Which is more nutrient-dense?
Peanut butter, creamy 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 | — | 128 kcal | |
| Macronutrients | |||
| Water | 1.10 g | 66.3 g | -98% |
| Protein | 24.0 g | 7.52 g | +219% |
| Total lipid (fat) | 49.4 g | 0.100 g | +49330% |
| Carbohydrate, by difference | 22.7 g | 24.8 g | -8% |
| Fiber, total dietary | 6.32 g | 7.30 g | -13% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | 0.036 g | +23275% |
| Fatty acids, total monounsaturated | 30.7 g | 0.009 g | +341122% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.121 mg | 0.115 mg | +5% |
| Riboflavin (Vitamin B2) | — | 0.064 mg | |
| Niacin (Vitamin B3) | 17.2 mg | 0.717 mg | +2299% |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0.096 mg | +296% |
| Biotin (Vitamin B7) | 97.3 ug | 121 ug | -20% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.41 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 49.8 mg | 28.0 mg | +78% |
| Iron, Fe | 1.85 mg | 2.00 mg | -7% |
| Magnesium, Mg | 193 mg | 52.0 mg | +270% |
| Phosphorus, P | 393 mg | 168 mg | +134% |
| Potassium, K | 654 mg | 532 mg | +23% |
| Sodium, Na | 221 mg | 244 mg | -10% |
| Zinc, Zn | 3.06 mg | 1.77 mg | +73% |
| Copper, Cu | 0.540 mg | 0.298 mg | +81% |
| Manganese, Mn | 1.68 mg | 0.573 mg | +193% |
| Selenium, Se | 20.2 ug | 1.20 ug | +1580% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | — | |
| Energy (Atwater Specific Factors) | 589 kcal | — | |
| Energy | — | 536 kj | |
| Nitrogen | 4.39 g | — | |
| Ash | 2.77 g | 1.33 g | +108% |
| Biotin | 87.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 121 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 121 ug | |
| Betaine | 0.400 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 16:0 (Palmitic acid) | 4.11 g | — | |
| SFA 18:0 (Stearic acid) | 1.29 g | — | |
| SFA 20:0 (Arachidic acid) | 0.683 g | — | |
| SFA 22:0 (Behenic acid) | 1.42 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.824 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.009 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 29.8 g | — | |
| MUFA 20:1 c | 0.801 g | — | |
| MUFA 22:1 n-9 | 0.132 g | — | |
| Fatty acids, total polyunsaturated | 9.78 g | 0.021 g | +46476% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.021 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | — | |
| Tryptophan (EAA) | 0.229 g | 0.072 g | +218% |
| Threonine (EAA) | 0.806 g | 0.255 g | +216% |
| Isoleucine (EAA, BCAA) | 0.920 g | 0.300 g | +207% |
| Leucine (EAA, BCAA) | 1.88 g | 0.632 g | +198% |
| Lysine (EAA) | 0.951 g | 0.567 g | +68% |
| Methionine (EAA) | 0.290 g | 0.079 g | +267% |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | 1.50 g | 0.398 g | +277% |
| Tyrosine (conditionally essential) | 1.06 g | 0.224 g | +375% |
| Valine (EAA, BCAA) | 1.12 g | 0.387 g | +188% |
| Arginine (conditionally essential) | 3.32 g | 0.486 g | +584% |
| Histidine (EAA) | 0.676 g | 0.198 g | +242% |
| Alanine | 1.16 g | 0.439 g | +164% |
| Aspartic acid | 3.41 g | 0.891 g | +283% |
| Glutamic acid | 5.82 g | 1.17 g | +396% |
| Glycine (conditionally essential) | 1.69 g | 0.286 g | +491% |
| Proline (conditionally essential) | 1.24 g | 0.331 g | +276% |
| Serine | 1.42 g | 0.369 g | +286% |
| Hydroxyproline | 0.162 g | — | |
| Cysteine | 0.514 g | — | |
| Daidzein | 11.5 mg | — | |
| Genistein | 0.005 mg | — | |
| Daidzin | 0.649 mg | — | |
| Genistin | 1.93 mg | — | |
| Glycitin | 0.412 mg | — | |
| Proanthocyanidin dimers | 3.00 mg | — | |
| Proanthocyanidin trimers | 8.14 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | — | |
| Choline from phosphatidylcholine | 38.0 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 26.0 mg | — | |
| Total Choline | 66.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 3.12 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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