Peanut vs. Soybean — Health Impact and Nutrition Comparison

Calories

Peanuts have almost 4 times more calories than soybeans. They contain 567 calories per 100g, while soybeans have 172 calories per 100g.

Most of the peanut calories come from its fat content.

Vitamins

Peanuts have a greater vitamin content than soybeans. These nuts contain more vitamin E, vitamin B1, vitamins B2, B3, B5, B6, folate, and choline. The amount of vitamin B is 10 times higher in peanuts.

However, soybeans have more vitamins C, A, B2, and K.

Both lack vitamin D and vitamin B12.

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.

Peanut

6

Soybean

3

Contains more Vitamin EVitamin E	+2280%
Contains more Vitamin B1Vitamin B1	+312.9%
Contains more Vitamin B3Vitamin B3	+2924.1%
Contains more Vitamin B5Vitamin B5	+887.2%
Contains more Vitamin B6Vitamin B6	+48.7%
Contains more FolateFolate	+344.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+111.1%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~47.5mg

Minerals

Peanuts contain more magnesium, potassium, phosphorus, copper, zinc, and manganese than soybeans. The amounts of magnesium and potassium are almost 2 times higher in peanuts.

However, soybeans are richer in calcium and iron and have lower sodium content than peanuts.

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.

Peanut

6

Soybean

3

Contains more MagnesiumMagnesium	+95.3%
Contains more PotassiumPotassium	+36.9%
Contains more CopperCopper	+181.1%
Contains more ZincZinc	+184.3%
Contains more PhosphorusPhosphorus	+53.5%
Contains more ManganeseManganese	+134.7%

Contains more CalciumCalcium	+10.9%
Contains more IronIron	+12.2%
Contains less SodiumSodium	-94.4%

~equal in Selenium ~7.3µg

Fats

Peanuts contain 20 times more fats than soybeans. They are richer in monounsaturated fats (24g) and polyunsaturated fats (16g) and contain more saturated fats (6g).

Protein

The amounts of protein in peanuts are higher than in soybeans.

Peanuts contain 25.8g, and soybeans have 18.21g of protein per 100g. Both foods contain essential amino acids, such as lysine, histidine, and phenylalanine.

Carbs

And again, peanuts are richer in carbs than soybeans.

Peanuts have almost 2 times more carbs than soybeans.

Soybeans have 8.36g of carbs per 100g, while peanuts have 16.3g of carbs.

However, both are great sources of fiber, containing 8.5g and 6g of fiber, accordingly.

Oxalates

Soybeans have 3 times more oxalates than peanuts. Soybeans have 224mg of oxalates per 100g, while peanut offers 76mg of oxalates.
If you are on a low-oxalate diet, it is better to avoid these foods.

Glycemic Index

Both foods have similar glycemic indexes. The glycemic index of soybeans is equal to 15, and peanuts have a GI of 13. The insulin index of peanuts is also low, equal to 20.

Soybeans’ glycemic load is equal to 1, meaning it will not raise your blood glucose level after eating.

Cardiovascular Health

• Peanuts: A study published in Frontiers in Nutrition found that peanut consumption may improve lipid profiles, as the total cholesterol/HDL-cholesterol and LDL-cholesterol/HDL-cholesterol ratios were slightly lower in the peanut consumption group compared to the control group after a 6-month intervention (1).
• Soybeans: Research in The American Journal of Clinical Nutrition concluded that soy isoflavones significantly reduced serum total and LDL cholesterol, indicating benefits for cardiovascular health (2).

Diabetes Management

• Peanuts: The American Diabetes Association classifies peanuts and other nuts as excellent foods for managing diabetes. This is due to their high content of magnesium, fiber, and heart-healthy oils, along with their minimal impact on blood sugar levels (3).
• Soybeans: A study in Diabetes Care demonstrated that soy protein combined with isoflavones can improve glycemic control, insulin resistance, and lipid profiles in patients with type 2 diabetes (4).

Cancer Prevention

• Peanuts: Research in Food Science & Nutrition indicated that resveratrol, a compound found in peanuts, has inhibitory effects on human breast cancer cells, suggesting potential anti-cancer properties (5).
• Soybeans: A meta-analysis in JAMA found that among women with breast cancer, soy food consumption was significantly associated with decreased risk of death and recurrence, highlighting the protective role of soy isoflavones (6).