Peanut butter vs. Soybean raw — In-Depth Nutrition Comparison
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What are the main differences between peanut butter and soybean raw?
- Peanut butter is richer in vitamin B3 and vitamin E, while soybean raw is higher in iron, copper, folate, vitamin B1, phosphorus, vitamin B2, and vitamin K.
- Soybean raw's daily need coverage for iron is 175% higher.
- Soybean raw has 11 times less vitamin E than peanut butter. Peanut butter has 9.1mg of vitamin E, while soybean raw has 0.85mg.
- Soybean raw is lower in saturated fat.
We used Peanut butter, smooth style, without salt and Soybeans, mature seeds, raw types in this comparison.
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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 MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +465.3% |
| Contains more PotassiumPotassium | +222% |
| Contains more IronIron | +802.3% |
| Contains more CopperCopper | +292.9% |
| Contains more ZincZinc | +94.8% |
| Contains more PhosphorusPhosphorus | +110.1% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +51.2% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +970.6% |
| Contains more Vitamin B3Vitamin B3 | +707.9% |
| Contains more Vitamin B5Vitamin B5 | +43.4% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +482.7% |
| Contains more Vitamin B2Vitamin B2 | +353.1% |
| Contains more Vitamin KVitamin K | +15566.7% |
| Contains more FolateFolate | +331% |
| Contains more CholineCholine | +84% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +157.6% |
| Contains more ProteinProtein | +64.3% |
| Contains more CarbsCarbs | +35.2% |
| Contains more WaterWater | +594.3% |
| Contains more OtherOther | +68.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +489% |
| Contains more Poly. FatPolyunsaturated fat | +11.4% |
| Contains less Sat. FatSaturated fat | -72.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.74mg | 15.7mg | 175% |
| Copper | 0.422mg | 1.658mg | 137% |
| Vitamin B3 | 13.112mg | 1.623mg | 72% |
| Folate | 87µg | 375µg | 72% |
| Vitamin B1 | 0.15mg | 0.874mg | 60% |
| Vitamin E | 9.1mg | 0.85mg | 55% |
| Monounsaturated fat | 25.941g | 4.404g | 54% |
| Phosphorus | 335mg | 704mg | 53% |
| Vitamin B2 | 0.192mg | 0.87mg | 52% |
| Fats | 51.36g | 19.94g | 48% |
| Vitamin K | 0.3µg | 47µg | 39% |
| Manganese | 1.665mg | 2.517mg | 37% |
| Potassium | 558mg | 1797mg | 36% |
| Saturated fat | 10.325g | 2.884g | 34% |
| Protein | 22.21g | 36.49g | 29% |
| Magnesium | 168mg | 280mg | 27% |
| Selenium | 4.1µg | 17.8µg | 25% |
| Calcium | 49mg | 277mg | 23% |
| Zinc | 2.51mg | 4.89mg | 22% |
| Fiber | 5g | 9.3g | 17% |
| Choline | 63mg | 115.9mg | 10% |
| Polyunsaturated fat | 12.535g | 11.255g | 9% |
| Calories | 598kcal | 446kcal | 8% |
| Vitamin B5 | 1.137mg | 0.793mg | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B6 | 0.441mg | 0.377mg | 5% |
| Carbs | 22.31g | 30.16g | 3% |
| Sodium | 17mg | 2mg | 1% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 20.86g | N/A |
| Sugar | 10.49g | 7.33g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.075g | 0g | N/A |
| Tryptophan | 0.231mg | 0.591mg | 0% |
| Threonine | 0.525mg | 1.766mg | 0% |
| Isoleucine | 0.616mg | 1.971mg | 0% |
| Leucine | 1.546mg | 3.309mg | 0% |
| Lysine | 0.681mg | 2.706mg | 0% |
| Methionine | 0.265mg | 0.547mg | 0% |
| Phenylalanine | 1.202mg | 2.122mg | 0% |
| Valine | 0.782mg | 2.029mg | 0% |
| Histidine | 0.557mg | 1.097mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
60%
83%
Minerals Daily Need Coverage Score
84%
244%
Comparison summary
Which food is lower in Sugar?
Soybean raw is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 7.441g)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is cheaper?
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.