Peanuts vs. White Beans
Nutrition comparison of Peanuts and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and white beans:
- Both peanuts and white beans are high in calcium, calories, dietary fiber and potassium.
- Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Peanut is an excellent source of protein.
- White bean has 15.9 times less sugar than peanut.
- White bean is a great source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanuts and white beans are high in calories. Peanut has 415% more calories than white bean - peanut has 587 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, peanuts is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | White Beans | |
|---|---|---|
| Protein | 16% | 25% |
| Carbohydrates | 14% | 73% |
| Fat | 71% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanuts and white beans contain similar amounts of carbs - peanut has 21.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both peanuts and white beans are high in dietary fiber. Peanut has 75% more dietary fiber than white bean - peanut has 8.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 15.9 times less sugar than peanut - peanut has 4.9g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 235% more protein than white bean - peanut has 24.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Peanut is high in saturated fat and white bean has 99% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both peanuts and white beans are low in trans fat - peanut has 0.03g of trans fat per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 524% more Vitamin E than white bean - peanut has 4.9mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and peanuts contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both peanuts and white beans contain significant amounts of thiamin and folate.
| Peanuts | White Beans | |
|---|---|---|
| Thiamin | 0.152 MG | 0.096 MG |
| Riboflavin | 0.197 MG | 0.037 MG |
| Niacin | 14.355 MG | 0.113 MG |
| Pantothenic acid | 1.011 MG | 0.185 MG |
| Vitamin B6 | 0.466 MG | 0.075 MG |
| Folate | 97 UG | 65 UG |
Minerals
calcium
Both peanuts and white beans are high in calcium. White bean has 26% more calcium than peanut - peanut has 58mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 89% more iron than peanut - peanut has 1.6mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both peanuts and white beans are high in potassium. Peanut has 40% more potassium than white bean - peanut has 634mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.056 G |
| Total | 0.026 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than white bean per 100 grams.
| Peanuts | White Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.067 G |
| Total | 9.719 G | 0.067 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanuts or White Beans .
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and White Beans (Beans, white, mature seeds, canned) .
Peanuts g
()
|
Daily Values (%) |
White Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peanuts or white beans contain more calories in 100 grams?Both peanuts and white beans are high in calories. Peanut has 420% more calories than white bean - peanut has 587 calories in 100g and white bean has 114 calories.
Does peanuts or white beans have more carbohydrates?
By weight, peanuts and white beans contain similar amounts of carbs - peanut has 21.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does peanuts or white beans contain more calcium?
Both peanuts and white beans are high in calcium. White bean has 30% more calcium than peanut - peanut has 58mg of calcium in 100 grams and white bean has 73mg of calcium.
Does peanuts or white beans contain more potassium?
Both peanuts and white beans are high in potassium. Peanut has 40% more potassium than white bean - peanut has 634mg of potassium in 100 grams and white bean has 454mg of potassium.