Soy Nuts vs Peanuts: Calories and Nutrition Compared (2026)

Soy nuts have 35.2 g of protein, which is higher than peanuts' 25.8 g. Soy nuts are lower in calories at 471, compared to peanuts' 567.

This comparison highlights the nutritional differences between soy nuts and peanuts, two popular snack options. Each provides unique benefits and can fit into various dietary preferences.

What Is the Difference Between Soy Nuts and Peanuts?

Soy nuts are roasted soybeans that are often consumed as a crunchy snack. They are rich in protein and fiber, making them a nutritious option. Peanuts are legumes that are commonly eaten as a snack or used to make peanut butter. They are high in healthy fats and protein.

Soy Nuts vs Peanuts: Nutrition Side by Side

Below is a detailed side-by-side comparison of soy nuts and peanuts.

Nutrient (per 100 g)	Soy nuts (roasted)	Peanuts (raw)
Calories	471 kcal	567 kcal
Protein	35.2 g	25.8 g
Carbs	33.5 g	16.1 g
Sugar	0 g	4.7 g
Fat	25.4 g	49.2 g
Fiber	17.7 g	8.5 g
Sodium	4 mg	18 mg

Which Is Better, Soy Nuts or Peanuts?

For weight loss: Soy nuts contain 471 calories, which is 96 fewer than peanuts at 567 calories, making them a better option for weight loss.

For muscle and protein: Soy nuts provide 35.2 g of protein, significantly more than peanuts, which contain 25.8 g of protein, making soy nuts a superior choice for muscle building.

For low-carb or low-sugar: Soy nuts have 33.5 g of carbs and 0 g of sugar, while peanuts have 16.1 g of carbs and 4.7 g of sugar, making soy nuts lower in sugar.

How to Track Soy nuts and Peanuts Accurately

It's easy to misjudge portion sizes and macros, especially with calorie-dense snacks like nuts. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Soy nuts have 35.2 g of protein, while peanuts have 25.8 g of protein.

Which has fewer calories?

Soy nuts have 471 calories, whereas peanuts have 567 calories.

What is the fiber content in soy nuts?

Soy nuts contain 17.7 g of fiber per 100 g.

How much sugar do peanuts have?

Peanuts contain 4.7 g of sugar per 100 g.

What is the fat content in soy nuts?

Soy nuts have 25.4 g of fat per 100 g.

How much sodium is in peanuts?

Peanuts contain 18 mg of sodium per 100 g.

Key Takeaways

• Soy nuts have 471 calories per 100 g.
• Peanuts have 567 calories per 100 g.
• Soy nuts contain 35.2 g of protein.
• Peanuts contain 25.8 g of protein.
• Soy nuts have 33.5 g of carbs and 0 g of sugar.
• Peanuts have 16.1 g of carbs and 4.7 g of sugar.