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  6. Peanut butter vs. Soybean raw

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.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
0
:
10
Soybean raw
Soybean raw
Contains more Calcium +465.3%
Contains more Iron +802.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +110.1%
Contains more Potassium +222%
Contains less Sodium -88.2%
Contains more Zinc +94.8%
Contains more Copper +292.9%
Contains more Manganese +51.2%
Contains more Selenium +334.1%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +465.3%
Contains more Iron +802.3%
Contains more Magnesium +66.7%
Contains more Phosphorus +110.1%
Contains more Potassium +222%
Contains less Sodium -88.2%
Contains more Zinc +94.8%
Contains more Copper +292.9%
Contains more Manganese +51.2%
Contains more Selenium +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.
Peanut butter
Peanut butter
4
:
6
Soybean raw
Soybean raw
Contains more Vitamin E +970.6%
Contains more Vitamin B3 +707.9%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +17%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +353.1%
Contains more Folate +331%
Contains more Vitamin K +15566.7%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin E +970.6%
Contains more Vitamin B3 +707.9%
Contains more Vitamin B5 +43.4%
Contains more Vitamin B6 +17%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +353.1%
Contains more Folate +331%
Contains more Vitamin K +15566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
4
Soybean raw
Soybean raw
Contains more Fats +157.6%
Contains more Protein +64.3%
Contains more Carbs +35.2%
Contains more Water +594.3%
Contains more Other +68.5%
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 raw
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 +157.6%
Contains more Protein +64.3%
Contains more Carbs +35.2%
Contains more Water +594.3%
Contains more Other +68.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +489%
Contains more Polyunsaturated fat +11.4%
Contains less Saturated Fat -72.1%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +489%
Contains more Polyunsaturated fat +11.4%
Contains less Saturated 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.
Peanut butter Soybean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Soybean raw Opinion
Net carbs 17.31g 20.86g Soybean raw
Protein 22.21g 36.49g Soybean raw
Fats 51.36g 19.94g Peanut butter
Carbs 22.31g 30.16g Soybean raw
Calories 598kcal 446kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 7.33g Soybean raw
Fiber 5g 9.3g Soybean raw
Calcium 49mg 277mg Soybean raw
Iron 1.74mg 15.7mg Soybean raw
Magnesium 168mg 280mg Soybean raw
Phosphorus 335mg 704mg Soybean raw
Potassium 558mg 1797mg Soybean raw
Sodium 17mg 2mg Soybean raw
Zinc 2.51mg 4.89mg Soybean raw
Copper 0.422mg 1.658mg Soybean raw
Manganese 1.665mg 2.517mg Soybean raw
Selenium 4.1µg 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 9.1mg 0.85mg Peanut butter
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.15mg 0.874mg Soybean raw
Vitamin B2 0.192mg 0.87mg Soybean raw
Vitamin B3 13.112mg 1.623mg Peanut butter
Vitamin B5 1.137mg 0.793mg Peanut butter
Vitamin B6 0.441mg 0.377mg Peanut butter
Folate 87µg 375µg Soybean raw
Vitamin K 0.3µg 47µg Soybean raw
Tryptophan 0.231mg 0.591mg Soybean raw
Threonine 0.525mg 1.766mg Soybean raw
Isoleucine 0.616mg 1.971mg Soybean raw
Leucine 1.546mg 3.309mg Soybean raw
Lysine 0.681mg 2.706mg Soybean raw
Methionine 0.265mg 0.547mg Soybean raw
Phenylalanine 1.202mg 2.122mg Soybean raw
Valine 0.782mg 2.029mg Soybean raw
Histidine 0.557mg 1.097mg Soybean raw
Trans Fat 0.075g 0g Soybean raw
Saturated Fat 10.325g 2.884g Soybean raw
Monounsaturated Fat 25.941g 4.404g Peanut butter
Polyunsaturated fat 12.535g 11.255g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
62%
Peanut butter
85%
Soybean raw
Minerals Daily Need Coverage Score
84%
Peanut butter
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 3.16g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 7.441g)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is cheaper?
Peanut butter
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.

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 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.