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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% 1.3% 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 E Vitamin 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

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%

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 butter
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 Soybean raw Peanut butter Opinion
Calories 446kcal 598kcal Peanut butter
Protein 36.49g 22.21g Soybean raw
Fats 19.94g 51.36g Peanut butter
Vitamin C 6mg 0mg Soybean raw
Net carbs 20.86g 17.31g Soybean raw
Carbs 30.16g 22.31g Soybean raw
Magnesium 280mg 168mg Soybean raw
Calcium 277mg 49mg Soybean raw
Potassium 1797mg 558mg Soybean raw
Iron 15.7mg 1.74mg Soybean raw
Sugar 7.33g 10.49g Soybean raw
Fiber 9.3g 5g Soybean raw
Copper 1.658mg 0.422mg Soybean raw
Zinc 4.89mg 2.51mg Soybean raw
Starch 3.56g Peanut butter
Phosphorus 704mg 335mg Soybean raw
Sodium 2mg 17mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 9.1mg Peanut butter
Manganese 2.517mg 1.665mg Soybean raw
Selenium 17.8µg 4.1µg Soybean raw
Vitamin B1 0.874mg 0.15mg Soybean raw
Vitamin B2 0.87mg 0.192mg Soybean raw
Vitamin B3 1.623mg 13.112mg Peanut butter
Vitamin B5 0.793mg 1.137mg Peanut butter
Vitamin B6 0.377mg 0.441mg Peanut butter
Vitamin K 47µg 0.3µg Soybean raw
Folate 375µg 87µg Soybean raw
Trans Fat 0g 0.075g Soybean raw
Choline 115.9mg 63mg Soybean raw
Saturated Fat 2.884g 10.325g Soybean raw
Monounsaturated Fat 4.404g 25.941g Peanut butter
Polyunsaturated fat 11.255g 12.535g Peanut butter
Tryptophan 0.591mg 0.231mg Soybean raw
Threonine 1.766mg 0.525mg Soybean raw
Isoleucine 1.971mg 0.616mg Soybean raw
Leucine 3.309mg 1.546mg Soybean raw
Lysine 2.706mg 0.681mg Soybean raw
Methionine 0.547mg 0.265mg Soybean raw
Phenylalanine 2.122mg 1.202mg Soybean raw
Valine 2.029mg 0.782mg Soybean raw
Histidine 1.097mg 0.557mg Soybean raw
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
60%
Peanut butter
Minerals Daily Need Coverage Score
244%
Soybean raw
84%
Peanut butter

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. 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.