Black Beans vs. Peanut Butter
Nutrition comparison of Black Beans and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and peanut butter:
- Both peanut butter and black beans are high in dietary fiber and potassium.
- Black bean has 35.5 times less sugar than peanut butter.
- Peanut butter has more niacin, pantothenic acid and Vitamin B6.
- Peanut butter has signficantly more Vitamin E than black bean.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and black bean has 85% less calories than peanut butter - peanut butter has 589 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Black beans has a macronutrient ratio of 26:71:3 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Peanut Butter | |
|---|---|---|
| Protein | 26% | 15% |
| Carbohydrates | 71% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut butter and black beans contain similar amounts of carbs - peanut butter has 21.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both peanut butter and black beans are high in dietary fiber. Peanut butter has 16% more dietary fiber than black bean - peanut butter has 8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 35.5 times less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 299% more protein than black bean - peanut butter has 24.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and black bean has 99% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than peanut butter - black bean has 2.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Black beans and peanut butter contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than black bean - peanut butter has 6.3mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Peanut butter and black beans contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, pantothenic acid and Vitamin B6. Both black beans and peanut butter contain significant amounts of thiamin, riboflavin and folate.
| Black Beans | Peanut Butter | |
|---|---|---|
| Thiamin | 0.14 MG | 0.106 MG |
| Riboflavin | 0.12 MG | 0.111 MG |
| Niacin | 0.62 MG | 13.696 MG |
| Pantothenic acid | 0.184 MG | 1.118 MG |
| Vitamin B6 | 0.055 MG | 0.418 MG |
| Folate | 61 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 29% more calcium than black bean - peanut butter has 45mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Peanut butter and black beans contain similar amounts of iron - peanut butter has 1.9mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both peanut butter and black beans are high in potassium. Peanut butter has 142% more potassium than black bean - peanut butter has 745mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.078 G |
| Total | 0.057 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than black bean per 100 grams.
| Black Beans | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.068 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.068 G | 14.494 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Peanut Butter (Peanut butter, chunk style, with salt) .
Black Beans g
()
|
Daily Values (%) |
Peanut Butter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peanut butter or black beans contain more calories in 100 grams?Peanut butter is high in calories and black bean has 90% less calories than peanut butter - peanut butter has 589 calories in 100g and black bean has 91 calories.
Does peanut butter or black beans have more carbohydrates?
By weight, peanut butter and black beans contain similar amounts of carbs - peanut butter has 21.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does peanut butter or black beans contain more potassium?
Both peanut butter and black beans are high in potassium. Peanut butter has 140% more potassium than black bean - peanut butter has 745mg of potassium in 100 grams and black bean has 308mg of potassium.