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 protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and soy protein powder:
Both peanut flour and soy protein powder are high in calories. Soy protein powder has 19% more calories than peanut flour - peanut flour has 327 calories per 100 grams and soy protein powder has 388 calories.
| Peanut Flour | Soy Protein Powder | |
|---|---|---|
| Protein | 59% | 57% |
| Carbohydrates | 39% | 30% |
| Fat | 1% | 13% |
| Alcohol | ~ | ~ |
Peanut flour and soy protein powder contain similar amounts of carbs - peanut flour has 34.7g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both peanut flour and soy protein powder are high in dietary fiber. Peanut flour has 136% more dietary fiber than soy protein powder - peanut flour has 15.8g 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 flour has 63% less sugar than soy protein powder - peanut flour has 8.2g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both peanut flour and soy protein powder are high in protein. Soy protein powder has a little more protein (6%) than peanut flour by weight - peanut flour has 52.2g of protein per 100 grams and soy protein powder has 55.6g of protein.
Peanut flour has 16.6 times less saturated fat than soy protein powder - peanut flour has 0.06g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Peanut flour and soy protein powder contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both peanut flour and soy protein powder contain significant amounts of folate.
| Peanut Flour | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.7 MG | 0.288 MG |
| Riboflavin | 0.48 MG | 0.164 MG |
| Niacin | 27 MG | 2.357 MG |
| Pantothenic acid | 2.744 MG | ~ |
| Vitamin B6 | 0.504 MG | 0.164 MG |
| Folate | 248 UG | 289 UG |
Both peanut flour and soy protein powder are high in calcium. Soy protein powder has 27% more calcium than peanut flour - peanut flour has 140mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both peanut flour and soy protein powder are high in iron. Soy protein powder has 471% more iron than peanut flour - peanut flour has 2.1mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both peanut flour and soy protein powder are high in potassium. Peanut flour has 38% more potassium than soy protein powder - peanut flour has 1290mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.143 G | 2.381 G |
| Total | 0.143 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: Peanut Flour (Peanut flour, defatted) and Soy Protein Powder (Protein powder, soy based, NFS) .
Peanut Flour 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 % |
|
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 | |||