Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soybean raw vs. Peanut — In-Depth Nutrition Comparison

Compare

A recap on differences between Soybean raw and Peanut

  • Soybean raw is higher in Iron, Copper, Vitamin B2, Phosphorus, Vitamin K, Folate, Potassium, and Magnesium, yet Peanut is higher in Vitamin B3, and Vitamin E .
  • Soybean raw covers your daily Iron needs 139% more than Peanut.

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

Infographic

Soybean raw vs Peanut 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 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
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.
:
3
Peanut
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 +∞%
Contains more Vitamin E +880%
Contains more Vitamin B3 +643.4%
Contains more Vitamin B5 +122.8%
Equal in Vitamin B6 - 0.348
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%
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%
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 +∞%
Contains more Vitamin E +880%
Contains more Vitamin B3 +643.4%
Contains more Vitamin B5 +122.8%
Equal in Vitamin B6 - 0.348

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41.4%
Contains more Carbs +87%
Contains more Water +31.4%
Contains more Other +109%
Contains more Fats +146.9%
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
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
Contains more Protein +41.4%
Contains more Carbs +87%
Contains more Water +31.4%
Contains more Other +109%
Contains more Fats +146.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Peanut
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
83%
Soybean raw
75%
Peanut
Minerals Daily Need Coverage Score
244%
Soybean raw
131%
Peanut

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