Peanut butter with omega-3 vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peanut butter with omega-3, creamy is higher in more vitamins & minerals
Calories (kcal)
Peanut butter 608
Beans 128
Protein (g)
Peanut butter 24.5
Beans 7.52
Carbs (g)
Peanut butter 17.0
Beans 24.8
Fat (g)
Peanut butter 54.2
Beans 0.100
Fiber (g)
Peanut butter 6.10
Beans 7.30
Quick answers
Which has more protein?
Peanut butter with omega-3, creamy — 24.5g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 608 kcal per 100g.
Which is more nutrient-dense?
Peanut butter with omega-3, 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 with omega-3 | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 608 kcal | 128 kcal | +375% |
| Macronutrients | |||
| Water | 0.990 g | 66.3 g | -99% |
| Protein | 24.5 g | 7.52 g | +225% |
| Total lipid (fat) | 54.2 g | 0.100 g | +54070% |
| Carbohydrate, by difference | 17.0 g | 24.8 g | -31% |
| Fiber, total dietary | 6.10 g | 7.30 g | -16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.69 g | 0.036 g | +26819% |
| Fatty acids, total monounsaturated | 36.6 g | 0.009 g | +406722% |
| Fatty acids, total trans | 0.037 g | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.055 mg | 0.115 mg | -52% |
| Riboflavin (Vitamin B2) | 0.087 mg | 0.064 mg | +36% |
| Niacin (Vitamin B3) | 12.9 mg | 0.717 mg | +1696% |
| Pantothenic acid (Vitamin B5) | 0.870 mg | 0.430 mg | +102% |
| Vitamin B-6 — Pyridoxine | 0.292 mg | 0.096 mg | +204% |
| Biotin (Vitamin B7) | — | 121 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 94.5 mg | — | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 10.3 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 28.0 mg | +61% |
| Iron, Fe | 1.67 mg | 2.00 mg | -17% |
| Magnesium, Mg | 191 mg | 52.0 mg | +267% |
| Phosphorus, P | 426 mg | 168 mg | +154% |
| Potassium, K | 780 mg | 532 mg | +47% |
| Sodium, Na | 356 mg | 244 mg | +46% |
| Zinc, Zn | 3.08 mg | 1.77 mg | +74% |
| Copper, Cu | 0.476 mg | 0.298 mg | +60% |
| Manganese, Mn | 1.85 mg | 0.573 mg | +223% |
| Selenium, Se | — | 1.20 ug | |
| Other Nutrients | |||
| Energy | 2542 kj | 536 kj | +374% |
| Ash | 3.37 g | 1.33 g | +153% |
| Total Sugars | 3.11 g | — | |
| Sucrose | 3.11 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 3.32 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 121 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 121 ug | |
| Betaine | 0.600 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.280 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 13.4 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.960 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.190 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | — | |
| SFA 10:0 (Capric acid) | 0.020 g | — | |
| SFA 12:0 (Lauric acid) | 0.011 g | — | |
| SFA 14:0 (Myristic acid) | 0.046 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 5.32 g | — | |
| SFA 17:0 (Margaric acid) | 0.043 g | — | |
| SFA 18:0 (Stearic acid) | 1.42 g | — | |
| SFA 20:0 (Arachidic acid) | 0.579 g | — | |
| SFA 22:0 (Behenic acid) | 1.33 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.920 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.058 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.058 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.044 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 35.4 g | 0.009 g | +392956% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 35.4 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.03 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.110 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.109 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 6.95 g | 0.021 g | +32995% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.84 g | 0.021 g | +18200% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.82 g | — | |
| PUFA 18:2 CLAs | 0.013 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.93 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.93 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.004 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.164 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.025 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.023 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.012 g | — | |
| Fatty acids, total trans-polyenoic | 0.012 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 | |
| Choline | |||
| Choline from glycerophoshocholine | 1.00 mg | — | |
| Choline from phosphatidylcholine | 53.0 mg | — | |
| Choline from phosphocholine | 1.80 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 39.0 mg | — | |
| Total Choline | 95.0 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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