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.
Detailed nutritional comparison of soy milk and peanuts is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Soy Milk src
Image of Peanuts src

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 24:45:31 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Peanuts
Protein 24% 16%
Carbohydrates 45% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Milk or Peanuts .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Peanuts (Peanuts, all types, dry-roasted, without salt) .

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G Water G
G Starch G
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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.