Soy Milk vs. Peanut Butter

Nutrition comparison of Soy Milk and Peanut Butter

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy milk versus peanut butter (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and peanut butter:

  • Both peanut butter and soy milk are high in calcium.
  • Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
  • Peanut butter has signficantly more Vitamin E than soy milk.
  • Peanut butter has signficantly more iron than soy milk.
  • Peanut butter is an excellent source of dietary fiber, potassium and protein.
  • Soy milk has 3.3 times less carbohydrates than peanut butter.
  • Soy milk has 57% less sugar than peanut butter.
Detailed nutritional comparison of soy milk and peanut butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.

Image of Soy Milk src
Image of Peanut Butter src

Calories and Carbs

calories

Peanut butter is high in calories and soy milk has 93% less calories than peanut butter - peanut butter has 589 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Peanut Butter
Protein 24% 15%
Carbohydrates 45% 14%
Fat 31% 71%
Alcohol ~ ~

carbohydrates

Soy milk has 3.3 times less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Peanut butter is an excellent source of dietary fiber and it has 39 times more dietary fiber than soy milk - peanut butter has 8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Soy milk has 57% less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Peanut butter is an excellent source of protein and it has 825% more protein than soy milk - peanut butter has 24.1g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and soy milk has 97% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

Vitamins

Vitamin A

Soy milk has more Vitamin A than peanut butter - soy milk has 55ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin D

Soy milk has more Vitamin D than peanut butter - soy milk has 3.7iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than soy milk - peanut butter has 6.3mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Peanut butter and soy milk contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and peanut butter contain significant amounts of riboflavin.

Soy Milk Peanut Butter
Thiamin 0.029 MG 0.106 MG
Riboflavin 0.184 MG 0.111 MG
Niacin 0.425 MG 13.696 MG
Pantothenic acid ~ 1.118 MG
Vitamin B6 0.031 MG 0.418 MG
Folate 9 UG 92 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both peanut butter and soy milk are high in calcium. Soy milk has 173% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Peanut butter has signficantly more iron than soy milk - peanut butter has 1.9mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Peanut butter is an excellent source of potassium and it has 511% more potassium than soy milk - peanut butter has 745mg of potassium per 100 grams and soy milk has 122mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy milk and peanut butter contain significant amounts of alpha linoleic acid (ALA).

Soy Milk Peanut Butter
alpha linoleic acid 0.075 G 0.078 G
Total 0.075 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, peanut butter has more linoleic acid than soy milk per 100 grams.

Soy Milk Peanut Butter
linoleic acid 0.584 G 13.854 G
other omega 6 ~ 0.64 G
Total 0.584 G 14.494 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Milk or Peanut Butter .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

Does peanut butter or soy milk contain more calories in 100 grams?
Peanut butter is high in calories and soy milk has 90% less calories than peanut butter - peanut butter has 589 calories in 100g and soy milk has 43 calories.

Does peanut butter or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than peanut butter - peanut butter has 21.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does peanut butter or soy milk contain more calcium?
Both peanut butter and soy milk are high in calcium. Soy milk has 170% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and soy milk has 123mg of calcium.

Does peanut butter or soy milk contain more potassium?
Peanut butter is a rich source of potassium and it has 510% more potassium than soy milk - peanut butter has 745mg of potassium in 100 grams and soy milk has 122mg of potassium.