Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and soy protein powder:
Both peanut butter and soy protein powder are high in calories. Peanut butter has 52% more calories than soy protein powder - peanut butter has 589 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, peanut butter is much lighter in protein, lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Soy Protein Powder | |
|---|---|---|
| Protein | 15% | 57% |
| Carbohydrates | 14% | 30% |
| Fat | 71% | 13% |
| Alcohol | ~ | ~ |
Peanut butter has 25% less carbohydrates than soy protein powder - peanut butter has 21.6g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.
Both peanut butter and soy protein powder are high in dietary fiber. Peanut butter has 19% more dietary fiber than soy protein powder - peanut butter has 8g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and peanut butter has 62% less sugar than soy protein powder - peanut butter has 8.4g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both peanut butter and soy protein powder are high in protein. Soy protein powder has 131% more protein than peanut butter - peanut butter has 24.1g of protein per 100 grams and soy protein powder has 55.6g of protein.
Peanut butter is high in saturated fat and soy protein powder has 85% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Peanut butter has signficantly more Vitamin E than soy protein powder - peanut butter has 6.3mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Peanut butter and soy protein powder contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6. Both peanut butter and soy protein powder contain significant amounts of riboflavin.
| Peanut Butter | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.106 MG | 0.288 MG |
| Riboflavin | 0.111 MG | 0.164 MG |
| Niacin | 13.696 MG | 2.357 MG |
| Pantothenic acid | 1.118 MG | ~ |
| Vitamin B6 | 0.418 MG | 0.164 MG |
| Folate | 92 UG | 289 UG |
Both peanut butter and soy protein powder are high in calcium. Soy protein powder has 296% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 532% more iron than peanut butter - peanut butter has 1.9mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both peanut butter and soy protein powder are high in potassium. Soy protein powder has 25% more potassium than peanut butter - peanut butter has 745mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.32 G |
| Total | 0.078 G | 0.32 G |
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than soy protein powder per 100 grams.
| Peanut Butter | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 2.381 G |
| Total | 14.494 G | 2.381 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Soy Protein Powder (Protein powder, soy based, NFS) .
Peanut Butter g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||