Peanut Butter vs. Soy Flour
Nutrition comparison of Peanut Butter and Soy Flour
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 flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and soy flour:
- Both soy flour and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut butter has signficantly more Vitamin E than soy flour.
- Soy flour has more thiamin, riboflavin, Vitamin B6 and folate, however, peanut butter contains more niacin.
- Soy flour is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soy flour and peanut butter are high in calories. Peanut butter has 58% more calories than soy flour - soy flour has 372 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, lighter in carbs and much heavier in fat compared to soy flour per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for soy flour, 49:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Soy Flour | |
|---|---|---|
| Protein | 15% | 49% |
| Carbohydrates | 14% | 31% |
| Fat | 71% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and peanut butter has 30% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both soy flour and peanut butter are high in dietary fiber. Soy flour has 100% more dietary fiber than peanut butter - soy flour has 16g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Soy flour and peanut butter contain similar amounts of sugar - soy flour has 9.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both soy flour and peanut butter are high in protein. Soy flour has 107% more protein than peanut butter - soy flour has 49.8g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and soy flour has 83% less saturated fat than peanut butter - soy flour has 1.3g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin A
Soy flour and peanut butter contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than soy flour - soy flour has 0.55mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Soy flour and peanut butter contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, Vitamin B6 and folate, however, peanut butter contains more niacin. Both peanut butter and soy flour contain significant amounts of pantothenic acid.
| Peanut Butter | Soy Flour | |
|---|---|---|
| Thiamin | 0.106 MG | 1.088 MG |
| Riboflavin | 0.111 MG | 0.28 MG |
| Niacin | 13.696 MG | 2.95 MG |
| Pantothenic acid | 1.118 MG | 1.55 MG |
| Vitamin B6 | 0.418 MG | 1.05 MG |
| Folate | 92 UG | 289 UG |
Minerals
calcium
Both soy flour and peanut butter are high in calcium. Soy flour has 533% more calcium than peanut butter - soy flour has 285mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Soy flour is an excellent source of iron and it has 332% more iron than peanut butter - soy flour has 8.2mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both soy flour and peanut butter are high in potassium. Soy flour has 181% more potassium than peanut butter - soy flour has 2090mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.555 G |
| Total | 0.078 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than soy flour per 100 grams.
| Peanut Butter | Soy Flour | |
|---|---|---|
| other omega 6 | 0.64 G | 0.025 G |
| linoleic acid | 13.854 G | 3.66 G |
| Total | 14.494 G | 3.685 G |
Customize your serving size
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 Flour (Soy flour, low-fat) .
Peanut Butter g
()
|
Daily Values (%) |
Soy Flour g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soy flour or peanut butter contain more calories in 100 grams?Both soy flour and peanut butter are high in calories. Peanut butter has 60% more calories than soy flour - soy flour has 372 calories in 100g and peanut butter has 589 calories.
Is soy flour or peanut butter better for protein?
Both soy flour and peanut butter are high in protein. Soy flour has 110% more protein than peanut butter - soy flour has 49.8g of protein per 100 grams and peanut butter has 24.1g of protein.
Does soy flour or peanut butter have more carbohydrates?
By weight, soy flour is high in carbohydrates and peanut butter has 30% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does soy flour or peanut butter contain more calcium?
Both soy flour and peanut butter are high in calcium. Soy flour has 530% more calcium than peanut butter - soy flour has 285mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does soy flour or peanut butter contain more iron?
Soy flour is an abundant source of iron and it has 330% more iron than peanut butter - soy flour has 8.2mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does soy flour or peanut butter contain more potassium?
Both soy flour and peanut butter are high in potassium. Soy flour has 180% more potassium than peanut butter - soy flour has 2090mg of potassium in 100 grams and peanut butter has 745mg of potassium.