Kidney Beans vs. Peanut Butter
Nutrition comparison of Kidney 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
kidney beans
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and peanut butter:
- Both peanut butter and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than kidney bean.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and kidney beans are high in calories. Peanut butter has 387% more calories than kidney bean - peanut butter has 589 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Peanut Butter | |
|---|---|---|
| Protein | 26% | 15% |
| Carbohydrates | 67% | 14% |
| Fat | 7% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut butter and kidney beans contain similar amounts of carbs - peanut butter has 21.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both peanut butter and kidney beans are high in dietary fiber. Peanut butter has 33% more dietary fiber than kidney bean - peanut butter has 8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both peanut butter and kidney beans are high in protein. Peanut butter has 196% more protein than kidney bean - peanut butter has 24.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and kidney bean has 96% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and peanut butter contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than kidney bean - peanut butter has 6.3mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Peanut butter and kidney beans contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Peanut butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both kidney beans and peanut butter contain significant amounts of thiamin.
| Kidney Beans | Peanut Butter | |
|---|---|---|
| Thiamin | 0.06 MG | 0.106 MG |
| Riboflavin | 0.015 MG | 0.111 MG |
| Niacin | 0.417 MG | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | 0.113 MG | 0.418 MG |
| Folate | 23 UG | 92 UG |
Minerals
calcium
Both peanut butter and kidney beans are high in calcium. Kidney bean has 29% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Peanut butter and kidney beans contain similar amounts of iron - peanut butter has 1.9mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both peanut butter and kidney beans are high in potassium. Peanut butter has 198% more potassium than kidney bean - peanut butter has 745mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.078 G |
| Total | 0.132 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.217 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Peanut Butter (Peanut butter, chunk style, with salt) .
Kidney Beans g
()
|
Daily Values (%) |
Peanut Butter 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 % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 kidney beans contain more calories in 100 grams?Both peanut butter and kidney beans are high in calories. Peanut butter has 390% more calories than kidney bean - peanut butter has 589 calories in 100g and kidney bean has 121 calories.
Does peanut butter or kidney beans have more carbohydrates?
By weight, peanut butter and kidney beans contain similar amounts of carbs - peanut butter has 21.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does peanut butter or kidney beans contain more calcium?
Both peanut butter and kidney beans are high in calcium. Kidney bean has 30% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does peanut butter or kidney beans contain more potassium?
Both peanut butter and kidney beans are high in potassium. Peanut butter has 200% more potassium than kidney bean - peanut butter has 745mg of potassium in 100 grams and kidney bean has 250mg of potassium.