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.
Detailed nutritional comparison of peanut butter and soy flour 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: Peanut Butter (Peanut butter, chunk style, with salt) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Peanut Butter src
Image of Soy Flour src

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, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Butter Soy Flour
Protein 15% 50%
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 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 Peanut Butter or Soy Flour .

Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Soy Flour (Soy flour, low-fat) .

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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.