Peanut Flour vs. Soy Flour

Nutrition comparison of Peanut Flour 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 flour versus soy flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both soy flour and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Peanut flour has 19.4 times less saturated fat than soy flour.
  • Peanut flour has more niacin, however, soy flour contains more Vitamin B6.
Detailed nutritional comparison of peanut flour 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 Flour (Peanut flour, defatted) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Peanut Flour src
Image of Soy Flour src

Calories and Carbs

calories

Both soy flour and peanut flour are high in calories. Soy flour has 14% more calories than peanut flour - soy flour has 372 calories per 100 grams and peanut flour has 327 calories.

For macronutrient ratios, peanut flour is heavier in protein, heavier in carbs and lighter in fat compared to soy flour per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Flour Soy Flour
Protein 59% 50%
Carbohydrates 39% 31%
Fat 2% 20%
Alcohol ~ ~

carbohydrates

Both soy flour and peanut flour are high in carbohydrates. Soy flour is very similar to soy flour for carbohydrates - soy flour has 30.6g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Both soy flour and peanut flour are high in dietary fiber. Soy flour is very similar to peanut flour for dietary fiber - soy flour has 16g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Soy flour and peanut flour contain similar amounts of sugar - soy flour has 9.3g of sugar per 100 grams and peanut flour has 8.2g of sugar.

Protein

protein

Both soy flour and peanut flour are high in protein. Peanut flour has a little more protein (5%) than soy flour by weight - soy flour has 49.8g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Peanut flour has 19.4 times less saturated fat than soy flour - soy flour has 1.3g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

Vitamins

Vitamin A

Soy flour and peanut flour contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.

Vitamin E

Soy flour and peanut flour contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.

Vitamin K

Soy flour and peanut flour contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.

The B Vitamins

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

Peanut Flour Soy Flour
Thiamin 0.7 MG 1.088 MG
Riboflavin 0.48 MG 0.28 MG
Niacin 27 MG 2.95 MG
Pantothenic acid 2.744 MG 1.55 MG
Vitamin B6 0.504 MG 1.05 MG
Folate 248 UG 289 UG

Minerals

calcium

Both soy flour and peanut flour are high in calcium. Soy flour has 104% more calcium than peanut flour - soy flour has 285mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both soy flour and peanut flour are high in iron. Soy flour has 290% more iron than peanut flour - soy flour has 8.2mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both soy flour and peanut flour are high in potassium. Soy flour has 109% more potassium than - soy flour has 2090mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Peanut Flour Soy Flour
linoleic acid 0.143 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.143 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 Flour or Soy Flour .

Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or peanut flour contain more calories in 100 grams?
Both soy flour and peanut flour are high in calories. Soy flour has 10% more calories than peanut flour - soy flour has 372 calories in 100g and peanut flour has 327 calories.

Is soy flour or peanut flour better for protein?
Both soy flour and peanut flour are high in protein. Peanut flour has a little more protein ( 10%) than soy flour by weight - soy flour has 49.8g of protein per 100 grams and peanut flour has 52.2g of protein.

Does soy flour or peanut flour have more carbohydrates?
By weight, both soy flour and peanut flour are high in carbohydrates. soy flour is very similar to soy flour for carbohydrates - soy flour has 30.6g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does soy flour or peanut flour contain more calcium?
Both soy flour and peanut flour are high in calcium. Soy flour has 100% more calcium than peanut flour - soy flour has 285mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does soy flour or peanut flour contain more iron?
Both soy flour and peanut flour are high in iron. Soy flour has 290% more iron than peanut flour - soy flour has 8.2mg of iron in 100 grams and peanut flour has 2.1mg of iron.

Does soy flour or peanut flour contain more potassium?
Both soy flour and peanut flour are high in potassium. Soy flour has 110% more potassium than - soy flour has 2090mg of potassium in 100 grams and peanut flour has 1290mg of potassium.