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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Black Beans source
Image of Peanut Butter source

Calories and Carbs

calories

Peanut butter is high in calories and black bean has less calories than peanut butter - peanut butter has 589kcal of calories per 100 grams and black bean has 91kcal of calories.

dietary fiber

Both peanut butter and black beans are high in dietary fiber - peanut butter has 8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Black bean has 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 a excellent source of protein and it has 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 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.

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 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 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) .

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