Chicken Breast vs. Soy Protein Powder

Nutrition comparison of Cooked Chicken Breast 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 chicken breast versus soy protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chicken breast and soy protein powder:

  • Both chicken breast and soy protein powder are high in calories, potassium and protein.
  • Chicken breast has signficantly less carbohydrates than soy protein powder.
  • Soy protein powder has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Soy protein powder is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of chicken breast 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both chicken breast and soy protein powder are high in calories. Soy protein powder has 135% more calories than chicken breast - chicken breast has 165 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to soy protein powder per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Breast Soy Protein Powder
Protein 79% 57%
Carbohydrates ~ 30%
Fat 21% 13%
Alcohol ~ ~

carbohydrates

Chicken breast has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - soy protein powder has 6.7g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Soy protein powder is high in sugar and chicken breast has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both chicken breast and soy protein powder are high in protein. Soy protein powder has 79% more protein than chicken breast - chicken breast has 31g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Chicken breast and soy protein powder contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

cholesterol

Soy protein powder has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast has more Vitamin A than soy protein powder - chicken breast has 6ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than soy protein powder - chicken breast has 5iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Chicken breast and soy protein powder contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Chicken breast and soy protein powder contain similar amounts of Vitamin K - chicken breast 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 and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken breast and soy protein powder contain significant amounts of riboflavin.

Chicken Breast Soy Protein Powder
Thiamin 0.07 MG 0.288 MG
Riboflavin 0.114 MG 0.164 MG
Niacin 13.712 MG 2.357 MG
Pantothenic acid 0.965 MG ~
Vitamin B6 0.6 MG 0.164 MG
Folate 4 UG 289 UG
Vitamin B12 0.34 UG ~

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 10 times more calcium than chicken breast - chicken breast has 15mg 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 10 times more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both chicken breast and soy protein powder are high in potassium. Soy protein powder has 264% more potassium than chicken breast - chicken breast has 256mg 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 chicken breast per 100 grams, however, chicken breast contains more dha than soy protein powder per 100 grams.

Chicken Breast Soy Protein Powder
alpha linoleic acid 0.03 G 0.32 G
DHA 0.02 G ~
EPA 0.01 G ~
DPA 0.01 G ~
Total 0.07 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than chicken breast per 100 grams.

Chicken Breast Soy Protein Powder
linoleic acid 0.59 G 2.381 G
other omega 6 0.06 G ~
Total 0.65 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 Chicken Breast or Soy Protein Powder .

Note: The specific food items compared are: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does chicken breast or soy protein powder contain more calories in 100 grams?
Both chicken breast and soy protein powder are high in calories. Soy protein powder has 140% more calories than chicken breast - chicken breast has 165 calories in 100g and soy protein powder has 388 calories.

Is chicken breast or soy protein powder better for protein?
Both chicken breast and soy protein powder are high in protein. Soy protein powder has 80% more protein than chicken breast - chicken breast has 31g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does chicken breast or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 10 times more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does chicken breast or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 10 times more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does chicken breast or soy protein powder contain more potassium?
Both chicken breast and soy protein powder are high in potassium. Soy protein powder has 260% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and soy protein powder has 933mg of potassium.