Peanuts vs Soy: How Do They Compare?

This article explains the key similarities and differences between peanuts and soy, foods from the grains and legumes food groups. Read on to learn more about the peanuts vs soy comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 19, 2023.

Although peanuts and soy belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While peanuts belong to the nuts and seeds group, soy belong to legumes food group.

That’s why we decided to create an in-depth article that compares peanuts and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how peanuts and soy compare specifically.

Peanuts

Peanuts (Arachis hypogaea) are a type of legume that is native to South America and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Peanuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate peanuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Peanuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Peanuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving peanuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Peanuts is an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Peanuts vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing peanuts vs soy.

This comparison will start by comparing the caloric value of peanuts and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

PeanutsSoy
Energy587 kcal446 kcal
Carbs21.26 g30.2 g
Sugar4.9 g7.33 g
Fiber8.4 g9.3 g
Protein24.35 g36.5 g
Fat49.66 g19.9 g
Saturated Fat7.723 g2.88 g

Peanuts vs Soy Calories

Comparing soy vs peanuts for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 587 calories per 100 grams of peanuts.

However, both peanuts and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Peanuts vs Soy Protein

Legumes and most legume products, including peanuts and soy, are important sources of plant-based protein.

Soy offer around 33% more protein than peanuts.

Soy have 36.5 grams of protein per 100 grams, while peanuts has 24.4 grams of protein per 100 grams.

Peanuts vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in peanuts and soy.

The total amount of carbohydrates is around 29% higher in soy than in peanuts. They have 30.2 grams per 100 grams, compared to 21.3 grams in peanuts.

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There’s less sugar in peanuts than in soy, 33% precisely.

One handful of peanuts (28 grams) contains 1.4 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in peanuts and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than peanuts which offer 2.4 grams per portion.

Peanuts vs Soy Fats

Fats in peanuts and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in peanuts and soy:

  • Peanuts: 49.7 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 62% lower in saturated fats.

Soy and peanuts contain 2.9 grams and 7.7 grams of saturated fat per 100 grams, respectively.

Peanuts vs Soy Vitamins Content

This section will discuss the vitamin content of peanuts and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Peanuts has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Peanuts and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins peanuts and soy contain side by side, so you can easily compare them.

PeanutsSoy
Vitamin A022 IU
Vitamin C06 mg
Vitamin D00
Vitamin B1 (Thiamine)0.152 mg0.874 mg
Vitamin B2 (Riboflavin)0.197 mg0.87 mg
Vitamin B3 (Niacin)14.355 mg1.62 mg
Vitamin B5 (Pantothenic acid)1.011 mg0.793 mg
Vitamin B6 (Pyroxidine)0.466 mg0.377 mg
Vitamin B9 (Folate)97 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E4.93 mg0.85 mg
Vitamin K047 µg

Peanuts vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the peanuts and soy comparison focuses on their mineral content.

Peanuts is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than soy.

On the other hand, soy are a higher amount of sodium.

Check out the table below to learn how peanuts and soy compare when it comes to mineral content.

PeanutsSoy
Calcium58 mg277 mg
Copper0.428 mg1.66 mg
Fluoride02.2 µg
Iron1.58 mg15.7 mg
Magnesium178 mg280 mg
Manganese1.786 mg2.52 mg
Phosphorus363 mg704 mg
Potassium634 mg1800 mg
Selenium9.3 µg17.8 µg
Sodium6 mg2 mg
Zinc2.77 mg4.89 mg

The Final Word

Peanuts and soy are highly nutritious and a great addition to a plant-based diet.

Both peanuts and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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