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  6. Soybean raw vs. Peanut butter

Soybean raw vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and peanut butter?

  • Soybean raw is richer in iron, copper, folate, vitamin B1, phosphorus, vitamin B2, and vitamin K, while peanut butter is higher in vitamin B3 and vitamin E.
  • Soybean raw's daily need coverage for iron is 175% higher.
  • Peanut butter has 157 times less vitamin K than soybean raw. Soybean raw has 47µg of vitamin K, while peanut butter has 0.3µg.
  • Soybean raw is lower in saturated fat.

We used Soybeans, mature seeds, raw and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Soybean raw vs Peanut butter 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Peanut butter DV% diff.
Iron 15.7mg 1.74mg 175%
Copper 1.658mg 0.422mg 137%
Vitamin B3 1.623mg 13.112mg 72%
Folate 375µg 87µg 72%
Vitamin B1 0.874mg 0.15mg 60%
Vitamin E 0.85mg 9.1mg 55%
Monounsaturated fat 4.404g 25.941g 54%
Phosphorus 704mg 335mg 53%
Vitamin B2 0.87mg 0.192mg 52%
Fats 19.94g 51.36g 48%
Vitamin K 47µg 0.3µg 39%
Manganese 2.517mg 1.665mg 37%
Potassium 1797mg 558mg 36%
Saturated fat 2.884g 10.325g 34%
Protein 36.49g 22.21g 29%
Magnesium 280mg 168mg 27%
Selenium 17.8µg 4.1µg 25%
Calcium 277mg 49mg 23%
Zinc 4.89mg 2.51mg 22%
Fiber 9.3g 5g 17%
Choline 115.9mg 63mg 10%
Polyunsaturated fat 11.255g 12.535g 9%
Calories 446kcal 598kcal 8%
Vitamin B5 0.793mg 1.137mg 7%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.377mg 0.441mg 5%
Carbs 30.16g 22.31g 3%
Sodium 2mg 17mg 1%
Starch 3.56g 1%
Net carbs 20.86g 17.31g N/A
Sugar 7.33g 10.49g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.591mg 0.231mg 0%
Threonine 1.766mg 0.525mg 0%
Isoleucine 1.971mg 0.616mg 0%
Leucine 3.309mg 1.546mg 0%
Lysine 2.706mg 0.681mg 0%
Methionine 0.547mg 0.265mg 0%
Phenylalanine 2.122mg 1.202mg 0%
Valine 2.029mg 0.782mg 0%
Histidine 1.097mg 0.557mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more ProteinProtein +64.3%
Contains more CarbsCarbs +35.2%
Contains more WaterWater +594.3%
Contains more OtherOther +68.5%
Contains more FatsFats +157.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +489%
Contains more Poly. FatPolyunsaturated fat +11.4%

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.