Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and soy protein powder:
Both boiled egg and soy protein powder are high in calories. Soy protein powder has 150% more calories than boiled egg - boiled egg has 155 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Soy Protein Powder | |
|---|---|---|
| Protein | 34% | 57% |
| Carbohydrates | 3% | 30% |
| Fat | 64% | 13% |
| Alcohol | ~ | ~ |
Boiled egg has signficantly less carbohydrates than soy protein powder - boiled egg has 1.1g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in soy protein powder are made of 77% sugar and 23% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - soy protein powder has 6.7g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
Soy protein powder is high in sugar and boiled egg has 95% less sugar than soy protein powder - boiled egg has 1.1g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both boiled egg and soy protein powder are high in protein. Soy protein powder has 342% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 66% less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Boiled egg is high in cholesterol and soy protein powder has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Boiled egg is a great source of Vitamin A and it has more Vitamin A than soy protein powder - boiled egg has 149ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Boiled egg is a great source of Vitamin D and it has more Vitamin D than soy protein powder - boiled egg has 87iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Boiled egg has more Vitamin E than soy protein powder - boiled egg has 1mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Boiled egg and soy protein powder contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both boiled egg and soy protein powder contain significant amounts of Vitamin B6.
| Boiled Egg | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.066 MG | 0.288 MG |
| Riboflavin | 0.513 MG | 0.164 MG |
| Niacin | 0.064 MG | 2.357 MG |
| Pantothenic acid | 1.398 MG | ~ |
| Vitamin B6 | 0.121 MG | 0.164 MG |
| Folate | 44 UG | 289 UG |
| Vitamin B12 | 1.11 UG | ~ |
Both boiled egg and soy protein powder are high in calcium. Soy protein powder has 256% more calcium than boiled egg - boiled egg has 50mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 908% more iron than boiled egg - boiled egg has 1.2mg of iron per 100 grams and soy protein powder has 12mg of iron.
Soy protein powder is an excellent source of potassium and it has 640% more potassium than boiled egg - boiled egg has 126mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than soy protein powder per 100 grams.
| Boiled Egg | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.32 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 1.188 G | 2.381 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked Boiled Egg 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 | |||