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Peanut vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between Peanut and Soybean raw

  • Peanut is higher in Vitamin B3, and Vitamin E , yet Soybean raw is higher in Iron, Copper, Vitamin B2, Phosphorus, Vitamin K, Folate, Potassium, and Magnesium.
  • Soybean raw covers your daily Iron needs 139% more than Peanut.
  • Peanut contains 10 times more Vitamin E than Soybean raw. While Peanut contains 8.33mg of Vitamin E , Soybean raw contains only 0.85mg.

Food varieties used in this article are Peanuts, all types, raw and Soybeans, mature seeds, raw.

Infographic

Peanut vs Soybean raw 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.
Contains more Calcium +201.1%
Contains more Iron +242.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +87.2%
Contains more Potassium +154.9%
Contains less Sodium -88.9%
Contains more Zinc +49.5%
Contains more Copper +44.9%
Contains more Manganese +30.1%
Contains more Selenium +147.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +201.1%
Contains more Iron +242.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +87.2%
Contains more Potassium +154.9%
Contains less Sodium -88.9%
Contains more Zinc +49.5%
Contains more Copper +44.9%
Contains more Manganese +30.1%
Contains more Selenium +147.2%

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
3
:
Contains more Vitamin E +880%
Contains more Vitamin B3 +643.4%
Contains more Vitamin B5 +122.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +544.4%
Contains more Folate +56.3%
Contains more Choline +120.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.377
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Contains more Vitamin E +880%
Contains more Vitamin B3 +643.4%
Contains more Vitamin B5 +122.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +544.4%
Contains more Folate +56.3%
Contains more Choline +120.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +146.9%
Contains more Protein +41.4%
Contains more Carbs +87%
Contains more Water +31.4%
Contains more Other +109%
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
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
Contains more Fats +146.9%
Contains more Protein +41.4%
Contains more Carbs +87%
Contains more Water +31.4%
Contains more Other +109%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +454.6%
Contains more Polyunsaturated fat +38.2%
Contains less Saturated Fat -54.1%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +454.6%
Contains more Polyunsaturated fat +38.2%
Contains less Saturated Fat -54.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Soybean raw Opinion
Net carbs 7.63g 20.86g Soybean raw
Protein 25.8g 36.49g Soybean raw
Fats 49.24g 19.94g Peanut
Carbs 16.13g 30.16g Soybean raw
Calories 567kcal 446kcal Peanut
Sugar 4.72g 7.33g Peanut
Fiber 8.5g 9.3g Soybean raw
Calcium 92mg 277mg Soybean raw
Iron 4.58mg 15.7mg Soybean raw
Magnesium 168mg 280mg Soybean raw
Phosphorus 376mg 704mg Soybean raw
Potassium 705mg 1797mg Soybean raw
Sodium 18mg 2mg Soybean raw
Zinc 3.27mg 4.89mg Soybean raw
Copper 1.144mg 1.658mg Soybean raw
Manganese 1.934mg 2.517mg Soybean raw
Selenium 7.2µg 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 8.33mg 0.85mg Peanut
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.64mg 0.874mg Soybean raw
Vitamin B2 0.135mg 0.87mg Soybean raw
Vitamin B3 12.066mg 1.623mg Peanut
Vitamin B5 1.767mg 0.793mg Peanut
Vitamin B6 0.348mg 0.377mg Soybean raw
Folate 240µg 375µg Soybean raw
Choline 52.5mg 115.9mg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.25mg 0.591mg Soybean raw
Threonine 0.883mg 1.766mg Soybean raw
Isoleucine 0.907mg 1.971mg Soybean raw
Leucine 1.672mg 3.309mg Soybean raw
Lysine 0.926mg 2.706mg Soybean raw
Methionine 0.317mg 0.547mg Soybean raw
Phenylalanine 1.377mg 2.122mg Soybean raw
Valine 1.082mg 2.029mg Soybean raw
Histidine 0.652mg 1.097mg Soybean raw
Saturated Fat 6.279g 2.884g Soybean raw
Monounsaturated Fat 24.426g 4.404g Peanut
Polyunsaturated fat 15.558g 11.255g Peanut

Which food is preferable for your diet?

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

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
75%
Peanut
83%
Soybean raw
Minerals Daily Need Coverage Score
131%
Peanut
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 3.395g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 1)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.