Peanuts vs. Soy Sauce
Nutrition comparison of Peanuts and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and soy sauce:
- Both peanuts and soy sauce are high in potassium and protein.
- Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than soy sauce.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber.
- Soy sauce has 11.2 times less sugar than peanut.
- Soy sauce has 3.3 times less carbohydrates than peanut.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and soy sauce has 91% less calories than peanut - peanut has 587 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to soy sauce per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Soy Sauce | |
|---|---|---|
| Protein | 16% | 57% |
| Carbohydrates | 14% | 34% |
| Fat | 71% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 3.3 times less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 950% more dietary fiber than soy sauce - peanut has 8.4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce has 11.2 times less sugar than peanut - peanut has 4.9g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both peanuts and soy sauce are high in protein. Peanut has 199% more protein than soy sauce - peanut has 24.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Peanut is high in saturated fat and soy sauce has 99% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Both peanuts and soy sauce are low in trans fat - peanut has 0.03g of trans fat per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than soy sauce - peanut has 4.9mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and soy sauce contain significant amounts of riboflavin.
| Peanuts | Soy Sauce | |
|---|---|---|
| Thiamin | 0.152 MG | 0.033 MG |
| Riboflavin | 0.197 MG | 0.165 MG |
| Niacin | 14.355 MG | 2.196 MG |
| Pantothenic acid | 1.011 MG | 0.297 MG |
| Vitamin B6 | 0.466 MG | 0.148 MG |
| Folate | 97 UG | 14 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 76% more calcium than soy sauce - peanut has 58mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Peanuts and soy sauce contain similar amounts of iron - peanut has 1.6mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both peanuts and soy sauce are high in potassium. Peanut has 46% more potassium than soy sauce - peanut has 634mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanuts and soy sauce contain significant amounts of alpha linoleic acid (ALA).
| Peanuts | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.029 G |
| Total | 0.026 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than soy sauce per 100 grams.
| Peanuts | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.234 G |
| Total | 9.719 G | 0.234 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 Sauce 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 | |||
FAQ
Does peanuts or soy sauce contain more calories in 100 grams?Peanut is high in calories and soy sauce has 90% less calories than peanut - peanut has 587 calories in 100g and soy sauce has 53 calories.
Is peanuts or soy sauce better for protein?
Both peanuts and soy sauce are high in protein. Peanut has 200% more protein than soy sauce - peanut has 24.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does peanuts or soy sauce have more carbohydrates?
By weight, soy sauce has 3.3 times fewer carbohydrates than peanut - peanut has 21.3g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does peanuts or soy sauce contain more potassium?
Both peanuts and soy sauce are high in potassium. Peanut has 50% more potassium than soy sauce - peanut has 634mg of potassium in 100 grams and soy sauce has 435mg of potassium.