Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and soy protein powder:
Both peanuts and soy protein powder are high in calories. Peanut has 51% more calories than soy protein powder - peanut has 587 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Soy Protein Powder | |
|---|---|---|
| Protein | 16% | 57% |
| Carbohydrates | 14% | 30% |
| Fat | 71% | 13% |
| Alcohol | ~ | ~ |
Peanut has 26% less carbohydrates than soy protein powder - peanut has 21.3g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both peanuts and soy protein powder are high in dietary fiber. Peanut has 25% more dietary fiber than soy protein powder - peanut has 8.4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and peanut has 78% less sugar than soy protein powder - peanut has 4.9g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both peanuts and soy protein powder are high in protein. Soy protein powder has 128% more protein than peanut - peanut has 24.4g of protein per 100 grams and soy protein powder has 55.6g of protein.
Peanut is high in saturated fat and soy protein powder has 86% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both peanuts and soy protein powder are low in trans fat - peanut has 0.03g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Peanut has signficantly more Vitamin E than soy protein powder - peanut has 4.9mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Peanut has more niacin, pantothenic acid and Vitamin B6, however, soy protein powder contains more folate. Both peanuts and soy protein powder contain significant amounts of thiamin and riboflavin.
| Peanuts | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.152 MG | 0.288 MG |
| Riboflavin | 0.197 MG | 0.164 MG |
| Niacin | 14.355 MG | 2.357 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.466 MG | 0.164 MG |
| Folate | 97 UG | 289 UG |
Both peanuts and soy protein powder are high in calcium. Soy protein powder has 207% more calcium than peanut - peanut has 58mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 659% more iron than peanut - peanut has 1.6mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both peanuts and soy protein powder are high in potassium. Soy protein powder has 47% more potassium than peanut - peanut has 634mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.32 G |
| Total | 0.026 G | 0.32 G |
Comparing omega-6 fatty acids, peanut has more linoleic acid than soy protein powder per 100 grams.
| Peanuts | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 2.381 G |
| Total | 9.719 G | 2.381 G |
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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Soy Protein Powder (Protein powder, soy based, NFS) .
Peanuts g
()
|
Daily Values (%) |
Soy Protein Powder 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 % |
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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 % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||