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.
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.
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 59:39:1 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 | 1% | 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 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: Peanut Flour (Peanut flour, defatted) and Soy Flour (Soy flour, low-fat) .
Peanut Flour 60g
(
cup
)
|
Daily Values (%) |
Soy Flour 88g
(
cup, stirred
)
|
|||||
|---|---|---|---|---|---|---|---|
| 196KCAL 10% |
|
5% | calories | 67% |
|
327KCAL 16% | |
| 21G 8% |
|
5% | carbohydrates | 29% |
|
27G 11% | |
| 9.5G 38% |
|
5% | dietary fiber | 47% |
|
14G 56% | |
| 4.9G | 5% | sugar | 67% | 8.2G | |||
| 0.33G 1% |
|
5% | total fat | >999% |
|
7.8G 12% | |
| 0.04G 0.2% |
|
5% | saturated fat | >999% |
|
1.1G 6% | |
| 0.14G | 5% | monounsaturated fat | 828% | 1.3G | |||
| 0.09G | 5% | polyunsaturated fat | >999% | 3.7G | |||
| 108MG 7% |
|
>999% | sodium | 5% |
|
7.9MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.8UG 0.3% | ||
| 84MG 8% |
|
5% | calcium | 199% |
|
251MG 25% | |
| 1.3MG 7% |
|
5% | iron | 454% |
|
7.2MG 40% | |
| 222MG 72% |
|
5% | magnesium | 13% |
|
251MG 81% | |
| 774MG 34% |
|
5% | potassium | 138% |
|
1839MG 80% | |
| 0.42MG 38% |
|
5% | thiamin (Vit B1) | 129% |
|
0.96MG 87% | |
| 0.29MG 26% |
|
16% | riboflavin (Vit B2) | 5% |
|
0.25MG 22% | |
| 16MG 116% |
|
515% | niacin (Vit B3) | 5% |
|
2.6MG 19% | |
| 0.3MG 23% |
|
5% | Vitamin B6 | 207% |
|
0.92MG 71% | |
| 1.6MG 33% |
|
14% | pantothenic acid (Vit B5) | 5% |
|
1.4MG 27% | |
| 149UG 37% |
|
5% | folate (Vit B9) | 70% |
|
254UG 64% | |
| 0.03MG 0.2% |
|
5% | Vitamin E | >999% |
|
0.48MG 3% | |
|
|
5% | Vitamin K | >999% |
|
3.4UG 4% | ||
| 31G 63% |
|
5% | protein | 42% |
|
44G 88% | |
| 65MG 15% |
|
5% | choline | 160% |
|
169MG 40% | |
| 1.1MG 90% |
|
5% | copper | 27% |
|
1.4MG 117% | |
| 2.9MG 163% |
|
4% | manganese | 5% |
|
2.8MG 154% | |
| 456MG 65% |
|
5% | phosphorus | 30% |
|
594MG 85% | |
| 4.3UG 8% |
|
5% | selenium | >999% |
|
52UG 94% | |
| 3.1MG 38% |
|
5% | zinc | 16% |
|
3.6MG 45% | |
| 4.7G | 15% | Water | 5% | 4.1G | |||
| 5% | Starch | >999% | 4.6G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
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.