Peanuts vs. Soy Flour
Nutrition comparison of Peanuts and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and soy flour:
- Both soy flour and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Soy flour has more thiamin, Vitamin B6 and folate, however, peanut contains more niacin.
- Soy flour is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without 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 peanuts are high in calories. Peanut has 58% more calories than soy flour - soy flour has 372 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to soy flour per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Soy Flour | |
|---|---|---|
| Protein | 16% | 50% |
| Carbohydrates | 14% | 31% |
| Fat | 71% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and peanut has 31% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both soy flour and peanuts are high in dietary fiber. Soy flour has 90% more dietary fiber than peanut - soy flour has 16g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Peanut has 47% less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both soy flour and peanuts are high in protein. Soy flour has 105% more protein than peanut - soy flour has 49.8g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and soy flour has 83% less saturated fat than peanut - soy flour has 1.3g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and soy flour are low in trans fat - peanut has 0.03g of trans fat per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Soy flour and peanuts contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 796% more Vitamin E than soy flour - soy flour has 0.55mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Soy flour and peanuts contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, Vitamin B6 and folate, however, peanut contains more niacin. Both peanuts and soy flour contain significant amounts of riboflavin and pantothenic acid.
| Peanuts | Soy Flour | |
|---|---|---|
| Thiamin | 0.152 MG | 1.088 MG |
| Riboflavin | 0.197 MG | 0.28 MG |
| Niacin | 14.355 MG | 2.95 MG |
| Pantothenic acid | 1.011 MG | 1.55 MG |
| Vitamin B6 | 0.466 MG | 1.05 MG |
| Folate | 97 UG | 289 UG |
Minerals
calcium
Both soy flour and peanuts are high in calcium. Soy flour has 391% more calcium than peanut - soy flour has 285mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Soy flour is an excellent source of iron and it has 419% more iron than peanut - soy flour has 8.2mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both soy flour and peanuts are high in potassium. Soy flour has 230% more potassium than peanut - soy flour has 2090mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.555 G |
| Total | 0.026 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than soy flour per 100 grams.
| Peanuts | Soy Flour | |
|---|---|---|
| other omega 6 | 0.575 G | 0.025 G |
| linoleic acid | 9.715 G | 3.66 G |
| Total | 10.29 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.
Peanuts g
()
|
Daily Values (%) |
Soy Flour g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soy flour or peanuts contain more calories in 100 grams?Both soy flour and peanuts are high in calories. Peanut has 60% more calories than soy flour - soy flour has 372 calories in 100g and peanut has 587 calories.
Is soy flour or peanuts better for protein?
Both soy flour and peanuts are high in protein. Soy flour has 110% more protein than peanut - soy flour has 49.8g of protein per 100 grams and peanut has 24.4g of protein.
Does soy flour or peanuts have more carbohydrates?
By weight, soy flour is high in carbohydrates and peanut has 30% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does soy flour or peanuts contain more calcium?
Both soy flour and peanuts are high in calcium. Soy flour has 390% more calcium than peanut - soy flour has 285mg of calcium in 100 grams and peanut has 58mg of calcium.
Does soy flour or peanuts contain more iron?
Soy flour is an abundant source of iron and it has 420% more iron than peanut - soy flour has 8.2mg of iron in 100 grams and peanut has 1.6mg of iron.
Does soy flour or peanuts contain more potassium?
Both soy flour and peanuts are high in potassium. Soy flour has 230% more potassium than peanut - soy flour has 2090mg of potassium in 100 grams and peanut has 634mg of potassium.