Peanut flour, defatted vs Soybean, curd cheese
Original comparison by NutriVerdict
Bottom line: Peanut flour, defatted and Soybean, curd cheese score the same on nutrient density, 87 of 100.
Defatted peanut flour and soybean curd cheese both score 87 of 100, an even match despite contrasting profiles. The peanut flour is far higher in protein, 52.2 g per 100 g versus 12.5 g, and fiber, 15.8 g versus 0 g, but also carries more sodium, 180 mg against 20 mg, and more calories, 327 kcal versus 151 kcal.
Choose the peanut flour for protein and fiber density, especially in baking. Choose the curd cheese when lower sodium and fewer calories per 100 g matter more, since its sodium is roughly a ninth of the flour's. With scores tied, the honest read is that both are strong choices in this category; the difference is which nutrients you need more of.
Head to head, per 100 g
| Metric | Peanut flour, defatted | Soybean, curd cheese |
|---|---|---|
| Nutrient Density Score | 87 | 87 |
| Calories | 327 kcal | 151 kcal |
| Protein | 52 g | 13 g |
| Carbohydrate | 35 g | 6.9 g |
| Dietary fiber | 16 g | 0 g |
| Sugars | 8.2 g | 1.6 g |
| Total fat | 0.6 g | 8.1 g |
| Saturated fat | 0.1 g | 1.2 g |
| Sodium | 180 mg | 20 mg |
| Potassium | 1290 mg | 199 mg |
| Calcium | 140 mg | 188 mg |
| Iron | 2.1 mg | 5.6 mg |
| Magnesium | 370 mg | 228 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 2 ug |
| Vitamin E | 0.1 mg | 0.6 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Peanut flour, defatted or Soybean, curd cheese?
Peanut flour, defatted has more protein, 52.2 g per 100 g to 12.5 g.
Which has fewer calories?
Soybean, curd cheese is lower in calories, 151 kcal per 100 g to 327 kcal.
Which has more fiber?
Peanut flour, defatted has more dietary fiber, 15.8 g per 100 g to 0 g.
Full Peanut flour, defatted profile Full Soybean, curd cheese profile