Soy Milk vs. Peanuts
Nutrition comparison of Soy Milk and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and peanuts:
- Both peanuts and soy milk are high in calcium.
- Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Soy milk has 3.3 times less carbohydrates than peanut.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and soy milk has 93% less calories than peanut - peanut has 587 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Peanuts | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 46% | 14% |
| Fat | 31% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.3 times less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 41 times more dietary fiber than soy milk - peanut has 8.4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Peanuts and soy milk contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 837% more protein than soy milk - peanut has 24.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Peanut is high in saturated fat and soy milk has 97% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both peanuts and soy milk are low in trans fat - peanut has 0.03g of trans fat per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has more Vitamin A than peanut - soy milk has 55ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than peanut - soy milk has 3.7iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 43 times more Vitamin E than soy milk - peanut has 4.9mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and peanuts contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and peanuts contain significant amounts of riboflavin.
| Soy Milk | Peanuts | |
|---|---|---|
| Thiamin | 0.029 MG | 0.152 MG |
| Riboflavin | 0.184 MG | 0.197 MG |
| Niacin | 0.425 MG | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | 0.031 MG | 0.466 MG |
| Folate | 9 UG | 97 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both peanuts and soy milk are high in calcium. Soy milk has 112% more calcium than peanut - peanut has 58mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Peanut has 276% more iron than soy milk - peanut has 1.6mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Peanut is an excellent source of potassium and it has 420% more potassium than soy milk - peanut has 634mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Soy Milk | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.026 G |
| Total | 0.075 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Peanuts | |
|---|---|---|
| linoleic acid | 0.584 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.584 G | 9.719 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.
Soy Milk g
()
|
Daily Values (%) |
Peanuts 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 milk contain more calories in 100 grams?Peanut is high in calories and soy milk has 90% less calories than peanut - peanut has 587 calories in 100g and soy milk has 43 calories.
Does peanuts or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than peanut - peanut has 21.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does peanuts or soy milk contain more calcium?
Both peanuts and soy milk are high in calcium. Soy milk has 110% more calcium than peanut - peanut has 58mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does peanuts or soy milk contain more potassium?
Peanut is a rich source of potassium and it has 420% more potassium than soy milk - peanut has 634mg of potassium in 100 grams and soy milk has 122mg of potassium.