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 237
Protein (g)
Peanut butter 24.0
Beans 3.80
Carbs (g)
Peanut butter 22.7
Beans 55.0
Fat (g)
Peanut butter 49.4
Beans 0.030
Fiber (g)
Peanut butter 6.32
Beans —
Quick answers
Which has more protein?
Peanut butter, creamy — 24.0g vs 3.80g 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 | — | 237 kcal | |
| Macronutrients | |||
| Water | 1.10 g | 40.6 g | -97% |
| Protein | 24.0 g | 3.80 g | +531% |
| Total lipid (fat) | 49.4 g | 0.030 g | +164667% |
| Carbohydrate, by difference | 22.7 g | 55.0 g | -59% |
| Fiber, total dietary | 6.32 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | 0.011 g | +76400% |
| Fatty acids, total monounsaturated | 30.7 g | 0.003 g | +1023567% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.121 mg | 0.101 mg | +19% |
| Riboflavin (Vitamin B2) | — | 0.056 mg | |
| Niacin (Vitamin B3) | 17.2 mg | 0.631 mg | +2626% |
| Pantothenic acid (Vitamin B5) | — | 0.378 mg | |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0.084 mg | +353% |
| Biotin (Vitamin B7) | 97.3 ug | 107 ug | -9% |
| 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 | 22.0 mg | +127% |
| Iron, Fe | 1.85 mg | 1.13 mg | +64% |
| Magnesium, Mg | 193 mg | 31.0 mg | +521% |
| Phosphorus, P | 393 mg | 74.0 mg | +431% |
| Potassium, K | 654 mg | 119 mg | +450% |
| Sodium, Na | 221 mg | 218 mg | +1% |
| Zinc, Zn | 3.06 mg | 1.56 mg | +96% |
| Copper, Cu | 0.540 mg | 0.265 mg | +104% |
| Manganese, Mn | 1.68 mg | 0.504 mg | +234% |
| Selenium, Se | 20.2 ug | 3.20 ug | +530% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | — | |
| Energy (Atwater Specific Factors) | 589 kcal | — | |
| Energy | — | 992 kj | |
| Nitrogen | 4.39 g | — | |
| Ash | 2.77 g | 0.580 g | +378% |
| Biotin | 87.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 107 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 107 ug | |
| Betaine | 0.400 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 5.00 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) | — | 0.003 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 | 0.006 g | +162917% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.006 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | — | |
| Tryptophan (EAA) | 0.229 g | 0.036 g | +536% |
| Threonine (EAA) | 0.806 g | 0.129 g | +525% |
| Isoleucine (EAA, BCAA) | 0.920 g | 0.151 g | +509% |
| Leucine (EAA, BCAA) | 1.88 g | 0.319 g | +490% |
| Lysine (EAA) | 0.951 g | 0.286 g | +233% |
| Methionine (EAA) | 0.290 g | 0.040 g | +625% |
| Cystine (conditionally essential) | — | 0.035 g | |
| Phenylalanine (EAA) | 1.50 g | 0.201 g | +647% |
| Tyrosine (conditionally essential) | 1.06 g | 0.113 g | +842% |
| Valine (EAA, BCAA) | 1.12 g | 0.196 g | +469% |
| Arginine (conditionally essential) | 3.32 g | 0.246 g | +1251% |
| Histidine (EAA) | 0.676 g | 0.100 g | +576% |
| Alanine | 1.16 g | 0.222 g | +423% |
| Aspartic acid | 3.41 g | 0.451 g | +657% |
| Glutamic acid | 5.82 g | 0.593 g | +881% |
| Glycine (conditionally essential) | 1.69 g | 0.145 g | +1066% |
| Proline (conditionally essential) | 1.24 g | 0.167 g | +645% |
| Serine | 1.42 g | 0.187 g | +661% |
| Hydroxyproline | 0.162 g | — | |
| Cysteine | 0.514 g | — | |
| Daidzein | 0 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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