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  6. Peanut butter vs. Soybean

Peanut butter vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between Peanut butter and Soybean?

  • Peanut butter is higher in Vitamin B3, Vitamin E , Manganese, Magnesium, Vitamin B5, Vitamin B6, and Phosphorus, however, Soybean is richer in Iron, and Vitamin K.
  • Peanut butter's daily need coverage for Vitamin B3 is 79% more.
  • Soybean contains 26 times less Vitamin E than Peanut butter. Peanut butter contains 9.1mg of Vitamin E , while Soybean contains 0.35mg.
  • Soybean has less Saturated Fat.

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

Infographic

Peanut butter vs Soybean 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.
Peanut butter
Peanut butter
6
:
4
Soybean
Soybean
Contains more Magnesium +95.3%
Contains more Phosphorus +36.7%
Contains more Zinc +118.3%
Contains more Manganese +102.1%
Contains more Calcium +108.2%
Contains more Iron +195.4%
Contains less Sodium -94.1%
Contains more Selenium +78%
Equal in Potassium - 515
Equal in Copper - 0.407
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Magnesium +95.3%
Contains more Phosphorus +36.7%
Contains more Zinc +118.3%
Contains more Manganese +102.1%
Contains more Calcium +108.2%
Contains more Iron +195.4%
Contains less Sodium -94.1%
Contains more Selenium +78%
Equal in Potassium - 515
Equal in Copper - 0.407

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 butter
Peanut butter
5
:
5
Soybean
Soybean
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.4%
Contains more Vitamin K +6300%
Equal in Vitamin B1 - 0.155
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.4%
Contains more Vitamin K +6300%
Equal in Vitamin B1 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Soybean
Soybean
Contains more Protein +22%
Contains more Fats +472.6%
Contains more Carbs +166.9%
Contains more Other +51.3%
Contains more Water +4985.4%
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
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
Contains more Protein +22%
Contains more Fats +472.6%
Contains more Carbs +166.9%
Contains more Other +51.3%
Contains more Water +4985.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +1209.5%
Contains more Polyunsaturated fat +147.5%
Contains less Saturated Fat -87.4%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +1209.5%
Contains more Polyunsaturated fat +147.5%
Contains less Saturated Fat -87.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Soybean
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 Peanut butter Soybean Opinion
Net carbs 17.31g 2.36g Peanut butter
Protein 22.21g 18.21g Peanut butter
Fats 51.36g 8.97g Peanut butter
Carbs 22.31g 8.36g Peanut butter
Calories 598kcal 172kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 3g Soybean
Fiber 5g 6g Soybean
Calcium 49mg 102mg Soybean
Iron 1.74mg 5.14mg Soybean
Magnesium 168mg 86mg Peanut butter
Phosphorus 335mg 245mg Peanut butter
Potassium 558mg 515mg Peanut butter
Sodium 17mg 1mg Soybean
Zinc 2.51mg 1.15mg Peanut butter
Copper 0.422mg 0.407mg Peanut butter
Manganese 1.665mg 0.824mg Peanut butter
Selenium 4.1µg 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 9.1mg 0.35mg Peanut butter
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.15mg 0.155mg Soybean
Vitamin B2 0.192mg 0.285mg Soybean
Vitamin B3 13.112mg 0.399mg Peanut butter
Vitamin B5 1.137mg 0.179mg Peanut butter
Vitamin B6 0.441mg 0.234mg Peanut butter
Folate 87µg 54µg Peanut butter
Vitamin K 0.3µg 19.2µg Soybean
Tryptophan 0.231mg 0.242mg Soybean
Threonine 0.525mg 0.723mg Soybean
Isoleucine 0.616mg 0.807mg Soybean
Leucine 1.546mg 1.355mg Peanut butter
Lysine 0.681mg 1.108mg Soybean
Methionine 0.265mg 0.224mg Peanut butter
Phenylalanine 1.202mg 0.869mg Peanut butter
Valine 0.782mg 0.831mg Soybean
Histidine 0.557mg 0.449mg Peanut butter
Trans Fat 0.075g 0g Soybean
Saturated Fat 10.325g 1.297g Soybean
Monounsaturated Fat 25.941g 1.981g Peanut butter
Polyunsaturated fat 12.535g 5.064g 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
Peanut butter Soybean
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
62%
Peanut butter
23%
Soybean
Minerals Daily Need Coverage Score
84%
Peanut butter
75%
Soybean

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.