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  6. Soybean vs. Peanut butter

Soybean vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between Soybean and Peanut butter?

  • Soybean is higher in Iron, and Vitamin K, however, Peanut butter is richer in Vitamin B3, Vitamin E , Manganese, Magnesium, Vitamin B5, Vitamin B6, and Phosphorus.
  • Peanut butter's daily need coverage for Vitamin B3 is 79% more.
  • Peanut butter contains 64 times less Vitamin K than Soybean. Soybean contains 19.2µg of Vitamin K, while Peanut butter contains 0.3µg.
  • Soybean has less Saturated Fat.

We used Soybeans, mature cooked, boiled, without salt and Peanut butter, smooth style, without salt types in this article.

Infographic

Soybean 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
Soybean
4
:
6
Peanut butter
Peanut butter
Contains more Calcium +108.2%
Contains more Iron +195.4%
Contains less Sodium -94.1%
Contains more Selenium +78%
Contains more Magnesium +95.3%
Contains more Phosphorus +36.7%
Contains more Zinc +118.3%
Contains more Manganese +102.1%
Equal in Potassium - 558
Equal in Copper - 0.422
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
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 +108.2%
Contains more Iron +195.4%
Contains less Sodium -94.1%
Contains more Selenium +78%
Contains more Magnesium +95.3%
Contains more Phosphorus +36.7%
Contains more Zinc +118.3%
Contains more Manganese +102.1%
Equal in Potassium - 558
Equal in Copper - 0.422

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
Soybean
5
:
5
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.4%
Contains more Vitamin K +6300%
Contains more Vitamin E +2500%
Contains more Vitamin B3 +3186.2%
Contains more Vitamin B5 +535.2%
Contains more Vitamin B6 +88.5%
Contains more Folate +61.1%
Equal in Vitamin B1 - 0.15
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 B2 +48.4%
Contains more Vitamin K +6300%
Contains more Vitamin E +2500%
Contains more Vitamin B3 +3186.2%
Contains more Vitamin B5 +535.2%
Contains more Vitamin B6 +88.5%
Contains more Folate +61.1%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
1
:
4
Peanut butter
Peanut butter
Contains more Water +4985.4%
Contains more Protein +22%
Contains more Fats +472.6%
Contains more Carbs +166.9%
Contains more Other +51.3%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 Water +4985.4%
Contains more Protein +22%
Contains more Fats +472.6%
Contains more Carbs +166.9%
Contains more Other +51.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +1209.5%
Contains more Polyunsaturated fat +147.5%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 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 -87.4%
Contains more Monounsaturated Fat +1209.5%
Contains more Polyunsaturated fat +147.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Peanut butter Opinion
Net carbs 2.36g 17.31g Peanut butter
Protein 18.21g 22.21g Peanut butter
Fats 8.97g 51.36g Peanut butter
Carbs 8.36g 22.31g Peanut butter
Calories 172kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 3g 10.49g Soybean
Fiber 6g 5g Soybean
Calcium 102mg 49mg Soybean
Iron 5.14mg 1.74mg Soybean
Magnesium 86mg 168mg Peanut butter
Phosphorus 245mg 335mg Peanut butter
Potassium 515mg 558mg Peanut butter
Sodium 1mg 17mg Soybean
Zinc 1.15mg 2.51mg Peanut butter
Copper 0.407mg 0.422mg Peanut butter
Manganese 0.824mg 1.665mg Peanut butter
Selenium 7.3µg 4.1µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 9.1mg Peanut butter
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.15mg Soybean
Vitamin B2 0.285mg 0.192mg Soybean
Vitamin B3 0.399mg 13.112mg Peanut butter
Vitamin B5 0.179mg 1.137mg Peanut butter
Vitamin B6 0.234mg 0.441mg Peanut butter
Folate 54µg 87µg Peanut butter
Vitamin K 19.2µg 0.3µg Soybean
Tryptophan 0.242mg 0.231mg Soybean
Threonine 0.723mg 0.525mg Soybean
Isoleucine 0.807mg 0.616mg Soybean
Leucine 1.355mg 1.546mg Peanut butter
Lysine 1.108mg 0.681mg Soybean
Methionine 0.224mg 0.265mg Peanut butter
Phenylalanine 0.869mg 1.202mg Peanut butter
Valine 0.831mg 0.782mg Soybean
Histidine 0.449mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Soybean
Saturated Fat 1.297g 10.325g Soybean
Monounsaturated Fat 1.981g 25.941g Peanut butter
Polyunsaturated fat 5.064g 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 Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
23%
Soybean
62%
Peanut butter
Minerals Daily Need Coverage Score
75%
Soybean
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 7.49g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 9.028g)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.6)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.