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  6. Soybean raw vs. Peanut butter

Soybean raw vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Peanut butter?

  • Soybean raw is richer in Iron, Copper, Folate, Vitamin B1, Phosphorus, Vitamin B2, and Vitamin K, while Peanut butter is higher in Vitamin B3, and Vitamin E .
  • Soybean raw's daily need coverage for Iron is 175% higher.
  • Peanut butter has 157 times less Vitamin K than Soybean raw. Soybean raw has 47µg of Vitamin K, while Peanut butter has 0.3µg.
  • Soybean raw is lower in Saturated Fat.

We used Soybeans, mature seeds, raw and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Soybean raw vs Peanut butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
10
:
0
Peanut butter
Peanut butter
Contains more Calcium +465.3%
Contains more Iron +802.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +110.1%
Contains more Potassium +222%
Contains less Sodium -88.2%
Contains more Zinc +94.8%
Contains more Copper +292.9%
Contains more Manganese +51.2%
Contains more Selenium +334.1%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +465.3%
Contains more Iron +802.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +110.1%
Contains more Potassium +222%
Contains less Sodium -88.2%
Contains more Zinc +94.8%
Contains more Copper +292.9%
Contains more Manganese +51.2%
Contains more Selenium +334.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
6
:
4
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +353.1%
Contains more Folate +331%
Contains more Vitamin K +15566.7%
Contains more Vitamin E +970.6%
Contains more Vitamin B3 +707.9%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +17%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +353.1%
Contains more Folate +331%
Contains more Vitamin K +15566.7%
Contains more Vitamin E +970.6%
Contains more Vitamin B3 +707.9%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +17%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Peanut butter
Peanut butter
Contains more Protein +64.3%
Contains more Carbs +35.2%
Contains more Water +594.3%
Contains more Other +68.5%
Contains more Fats +157.6%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Protein +64.3%
Contains more Carbs +35.2%
Contains more Water +594.3%
Contains more Other +68.5%
Contains more Fats +157.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +489%
Contains more Polyunsaturated fat +11.4%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +489%
Contains more Polyunsaturated fat +11.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Peanut butter Opinion
Net carbs 20.86g 17.31g Soybean raw
Protein 36.49g 22.21g Soybean raw
Fats 19.94g 51.36g Peanut butter
Carbs 30.16g 22.31g Soybean raw
Calories 446kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 7.33g 10.49g Soybean raw
Fiber 9.3g 5g Soybean raw
Calcium 277mg 49mg Soybean raw
Iron 15.7mg 1.74mg Soybean raw
Magnesium 280mg 168mg Soybean raw
Phosphorus 704mg 335mg Soybean raw
Potassium 1797mg 558mg Soybean raw
Sodium 2mg 17mg Soybean raw
Zinc 4.89mg 2.51mg Soybean raw
Copper 1.658mg 0.422mg Soybean raw
Manganese 2.517mg 1.665mg Soybean raw
Selenium 17.8µg 4.1µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 9.1mg Peanut butter
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.15mg Soybean raw
Vitamin B2 0.87mg 0.192mg Soybean raw
Vitamin B3 1.623mg 13.112mg Peanut butter
Vitamin B5 0.793mg 1.137mg Peanut butter
Vitamin B6 0.377mg 0.441mg Peanut butter
Folate 375µg 87µg Soybean raw
Vitamin K 47µg 0.3µg Soybean raw
Tryptophan 0.591mg 0.231mg Soybean raw
Threonine 1.766mg 0.525mg Soybean raw
Isoleucine 1.971mg 0.616mg Soybean raw
Leucine 3.309mg 1.546mg Soybean raw
Lysine 2.706mg 0.681mg Soybean raw
Methionine 0.547mg 0.265mg Soybean raw
Phenylalanine 2.122mg 1.202mg Soybean raw
Valine 2.029mg 0.782mg Soybean raw
Histidine 1.097mg 0.557mg Soybean raw
Trans Fat 0g 0.075g Soybean raw
Saturated Fat 2.884g 10.325g Soybean raw
Monounsaturated Fat 4.404g 25.941g Peanut butter
Polyunsaturated fat 11.255g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
62%
Peanut butter
Minerals Daily Need Coverage Score
244%
Soybean raw
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 7.441g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (14)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.