Peanut butter vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peanut butter, smooth, reduced fat is higher in more vitamins & minerals
Calories (kcal)
Peanut butter 520
Beans 128
Protein (g)
Peanut butter 25.9
Beans 7.52
Carbs (g)
Peanut butter 35.7
Beans 24.8
Fat (g)
Peanut butter 34.0
Beans 0.100
Fiber (g)
Peanut butter 5.20
Beans 7.30
Quick answers
Which has more protein?
Peanut butter, smooth, reduced fat — 25.9g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 520 kcal per 100g.
Which is more nutrient-dense?
Peanut butter, smooth, reduced fat 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 | 520 kcal | 128 kcal | +306% |
| Macronutrients | |||
| Water | 1.20 g | 66.3 g | -98% |
| Protein | 25.9 g | 7.52 g | +244% |
| Total lipid (fat) | 34.0 g | 0.100 g | +33900% |
| Carbohydrate, by difference | 35.7 g | 24.8 g | +44% |
| Fiber, total dietary | 5.20 g | 7.30 g | -29% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.76 g | 0.036 g | +15900% |
| Fatty acids, total monounsaturated | 16.2 g | 0.009 g | +179411% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.270 mg | 0.115 mg | +135% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.064 mg | -6% |
| Niacin (Vitamin B3) | 14.6 mg | 0.717 mg | +1936% |
| Pantothenic acid (Vitamin B5) | 1.07 mg | 0.430 mg | +148% |
| Vitamin B-6 — Pyridoxine | 0.310 mg | 0.096 mg | +223% |
| Biotin (Vitamin B7) | 60.0 ug | 121 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 63.4 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) | 9.04 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 28.0 mg | +25% |
| Iron, Fe | 1.90 mg | 2.00 mg | -5% |
| Magnesium, Mg | 170 mg | 52.0 mg | +227% |
| Phosphorus, P | 369 mg | 168 mg | +120% |
| Potassium, K | 669 mg | 532 mg | +26% |
| Sodium, Na | 540 mg | 244 mg | +121% |
| Zinc, Zn | 2.80 mg | 1.77 mg | +58% |
| Copper, Cu | 0.580 mg | 0.298 mg | +95% |
| Manganese, Mn | 1.48 mg | 0.573 mg | +157% |
| Selenium, Se | 7.50 ug | 1.20 ug | +525% |
| Other Nutrients | |||
| Energy | 2174 kj | 536 kj | +306% |
| Ash | 3.25 g | 1.33 g | +144% |
| Total Sugars | 9.28 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 60.0 ug | 121 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 60.0 ug | 121 ug | -50% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.600 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) | 0.015 g | — | |
| SFA 14:0 (Myristic acid) | 0.145 g | — | |
| SFA 16:0 (Palmitic acid) | 3.81 g | — | |
| SFA 18:0 (Stearic acid) | 1.79 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 15.9 g | 0.009 g | +176200% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.289 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 9.18 g | 0.021 g | +43624% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.13 g | 0.021 g | +43376% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.052 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 | — | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 1.30 mg | — | |
| Genistein | 0.685 mg | — | |
| Isoflavones | |||
| Total isoflavones | 2.09 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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