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  6. Peanut butter vs. Soy milk

Peanut butter vs. Soy milk — In-Depth Nutrition Comparison

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How are peanut butter and soy milk different?

  • Peanut butter is higher than soy milk in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, vitamin B6, zinc, and fiber.
  • Peanut butter covers your daily need for vitamin B3, 79% more than soy milk.
  • Peanut butter contains 83 times more vitamin E than soy milk. Peanut butter contains 9.1mg of vitamin E, while soy milk contains 0.11mg.
  • Soy milk is lower in saturated fat.
  • Soy milk has a higher glycemic index (37) than peanut butter (14).

Peanut butter, smooth style, without salt and Soymilk, original and vanilla, unfortified types were used in this article.

Infographic

Peanut butter vs Soy milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +572%
Contains more CalciumCalcium +96%
Contains more PotassiumPotassium +372.9%
Contains more IronIron +171.9%
Contains more CopperCopper +229.7%
Contains more ZincZinc +1991.7%
Contains more PhosphorusPhosphorus +544.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +646.6%
Contains more SeleniumSelenium +17.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +8172.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +178.3%
Contains more Vitamin B3Vitamin B3 +2455.9%
Contains more Vitamin B5Vitamin B5 +204.8%
Contains more Vitamin B6Vitamin B6 +472.7%
Contains more FolateFolate +383.3%
Contains more CholineCholine +166.9%
Contains more Vitamin KVitamin K +900%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +579.2%
Contains more FatsFats +2834.9%
Contains more CarbsCarbs +255.3%
Contains more OtherOther +344.6%
Contains more WaterWater +7058.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +6369.1%
Contains more Poly. FatPolyunsaturated fat +1204.4%
Contains less Sat. FatSaturated fat -98%

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 Soy milk
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Soy milk DV% diff.
Vitamin B3 13.112mg 0.513mg 79%
Polyunsaturated fat 12.535g 0.961g 77%
Fats 51.36g 1.75g 76%
Monounsaturated fat 25.941g 0.401g 64%
Manganese 1.665mg 0.223mg 63%
Vitamin E 9.1mg 0.11mg 60%
Saturated fat 10.325g 0.205g 46%
Phosphorus 335mg 52mg 40%
Protein 22.21g 3.27g 38%
Magnesium 168mg 25mg 34%
Copper 0.422mg 0.128mg 33%
Vitamin B6 0.441mg 0.077mg 28%
Calories 598kcal 54kcal 27%
Zinc 2.51mg 0.12mg 22%
Fiber 5g 0.6g 18%
Folate 87µg 18µg 17%
Vitamin B5 1.137mg 0.373mg 15%
Iron 1.74mg 0.64mg 14%
Potassium 558mg 118mg 13%
Vitamin B2 0.192mg 0.069mg 9%
Vitamin B1 0.15mg 0.06mg 8%
Choline 63mg 23.6mg 7%
Carbs 22.31g 6.28g 5%
Calcium 49mg 25mg 2%
Vitamin K 0.3µg 3µg 2%
Starch 3.56g 1%
Selenium 4.1µg 4.8µg 1%
Sodium 17mg 51mg 1%
Net carbs 17.31g 5.68g N/A
Sugar 10.49g 3.99g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.038mg 0%
Threonine 0.525mg 0.108mg 0%
Isoleucine 0.616mg 0.114mg 0%
Leucine 1.546mg 0.186mg 0%
Lysine 0.681mg 0.131mg 0%
Methionine 0.265mg 0.027mg 0%
Phenylalanine 1.202mg 0.113mg 0%
Valine 0.782mg 0.117mg 0%
Histidine 0.557mg 0.061mg 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 0g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Soy milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
60%
Peanut butter
9%
Soy milk
Minerals Daily Need Coverage Score
84%
Peanut butter
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 6.5g)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 10.12g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.