Peanut vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on the differences between peanuts and soybean raw
- Peanuts are higher in vitamin B3, vitamin E, and fats, yet soybean raw is higher in iron, copper, vitamin B2, phosphorus, vitamin K, folate, and potassium.
- Soybean raw covers your daily iron needs 139% more than peanuts.
- Peanuts contain 10 times more vitamin E than soybean raw. While peanuts contain 8.33mg of vitamin E, soybean raw contains only 0.85mg.
Food varieties used in this article are Peanuts, all types, raw and Soybeans, mature seeds, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +201.1% |
| Contains more PotassiumPotassium | +154.9% |
| Contains more IronIron | +242.8% |
| Contains more CopperCopper | +44.9% |
| Contains more ZincZinc | +49.5% |
| Contains more PhosphorusPhosphorus | +87.2% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +30.1% |
| Contains more SeleniumSelenium | +147.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +880% |
| Contains more Vitamin B3Vitamin B3 | +643.4% |
| Contains more Vitamin B5Vitamin B5 | +122.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +36.6% |
| Contains more Vitamin B2Vitamin B2 | +544.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +56.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.58mg | 15.7mg | 139% |
| Vitamin B3 | 12.066mg | 1.623mg | 65% |
| Copper | 1.144mg | 1.658mg | 57% |
| Vitamin B2 | 0.135mg | 0.87mg | 57% |
| Vitamin E | 8.33mg | 0.85mg | 50% |
| Monounsaturated fat | 24.426g | 4.404g | 50% |
| Phosphorus | 376mg | 704mg | 47% |
| Fats | 49.24g | 19.94g | 45% |
| Vitamin K | 0µg | 47µg | 39% |
| Folate | 240µg | 375µg | 34% |
| Potassium | 705mg | 1797mg | 32% |
| Polyunsaturated fat | 15.558g | 11.255g | 29% |
| Magnesium | 168mg | 280mg | 27% |
| Manganese | 1.934mg | 2.517mg | 25% |
| Protein | 25.8g | 36.49g | 21% |
| Vitamin B1 | 0.64mg | 0.874mg | 20% |
| Calcium | 92mg | 277mg | 19% |
| Selenium | 7.2µg | 17.8µg | 19% |
| Vitamin B5 | 1.767mg | 0.793mg | 19% |
| Zinc | 3.27mg | 4.89mg | 15% |
| Saturated fat | 6.279g | 2.884g | 15% |
| Choline | 52.5mg | 115.9mg | 12% |
| Vitamin C | 0mg | 6mg | 7% |
| Calories | 567kcal | 446kcal | 6% |
| Carbs | 16.13g | 30.16g | 5% |
| Fiber | 8.5g | 9.3g | 3% |
| Vitamin B6 | 0.348mg | 0.377mg | 2% |
| Sodium | 18mg | 2mg | 1% |
| Protein per 100 calories | 4.6g | 8.2g | N/A |
| Calories per 10 g protein | 220kcal | 122kcal | N/A |
| Weight per 100 calories | 18g | 22g | N/A |
| Unsaturated / Saturated Fat ratio | 6.4 | 5.4 | N/A |
| Net carbs | 7.63g | 20.86g | N/A |
| Sugar | 4.72g | 7.33g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.25mg | 0.591mg | 0% |
| Threonine | 0.883mg | 1.766mg | 0% |
| Isoleucine | 0.907mg | 1.971mg | 0% |
| Leucine | 1.672mg | 3.309mg | 0% |
| Lysine | 0.926mg | 2.706mg | 0% |
| Methionine | 0.317mg | 0.547mg | 0% |
| Phenylalanine | 1.377mg | 2.122mg | 0% |
| Valine | 1.082mg | 2.029mg | 0% |
| Histidine | 0.652mg | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.8 g
Fats:
49.24 g
Carbs:
16.13 g
Water:
6.5 g
Other:
2.33 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +146.9% |
| Contains more ProteinProtein | +41.4% |
| Contains more CarbsCarbs | +87% |
| Contains more WaterWater | +31.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.279 g
Monounsaturated fat:
Mono. Fat
24.426 g
Polyunsaturated fat:
Poly. Fat
15.558 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +454.6% |
| Contains more Poly. FatPolyunsaturated fat | +38.2% |
| Contains less Sat. FatSaturated fat | -54.1% |