Boiled Egg vs. Soy Protein Powder

Nutrition comparison of Cooked Boiled Egg and Soy Protein Powder


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 calcium, calories and protein.
  • Boiled egg has signficantly less carbohydrates than soy protein powder.
  • Boiled egg is a great source of Vitamin A and Vitamin D.
  • Soy protein powder has 66% less saturated fat than boiled egg.
  • Soy protein powder has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
  • Soy protein powder is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of boiled egg and soy protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

cholesterol

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.

Vitamins

Vitamin A

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.

Vitamin D

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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 ~

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Soy Protein Powder .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does boiled egg or soy protein powder contain more calories in 100 grams?
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 in 100g and soy protein powder has 388 calories.

Is boiled egg or soy protein powder better for protein?
Both boiled egg and soy protein powder are high in protein. Soy protein powder has 340% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does boiled egg or soy protein powder contain more calcium?
Both boiled egg and soy protein powder are high in calcium. Soy protein powder has 260% more calcium than boiled egg - boiled egg has 50mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does boiled egg or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 910% more iron than boiled egg - boiled egg has 1.2mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does boiled egg or soy protein powder contain more potassium?
Soy protein powder is a rich source of potassium and it has 640% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and soy protein powder has 933mg of potassium.