Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
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 egg and soy protein powder:
Both egg and soy protein powder are high in calories. Soy protein powder has 171% more calories than egg - egg has 143 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, egg is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Egg has a macronutrient ratio of 36:2:62 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Soy Protein Powder | |
|---|---|---|
| Protein | 36% | 57% |
| Carbohydrates | 2% | 30% |
| Fat | 62% | 13% |
| Alcohol | ~ | ~ |
Egg has signficantly less carbohydrates than soy protein powder - egg has 0.72g 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 egg comprise of 100% sugar.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than egg - soy protein powder has 6.7g of dietary fiber per 100 grams and egg does not contain significant amounts.
Soy protein powder is high in sugar and egg has 98% less sugar than soy protein powder - egg has 0.37g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both egg and soy protein powder are high in protein. Soy protein powder has 342% more protein than egg - egg has 12.6g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 64% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both egg and soy protein powder are low in trans fat - egg has 0.04g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Egg is high in cholesterol and soy protein powder has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Egg is an excellent source of Vitamin A and it has more Vitamin A than soy protein powder - egg has 160ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Egg is a great source of Vitamin D and it has more Vitamin D than soy protein powder - egg has 82iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Egg has more Vitamin E than soy protein powder - egg has 1.1mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Egg and soy protein powder contain similar amounts of Vitamin K - 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, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and soy protein powder contain significant amounts of Vitamin B6.
| Egg | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.04 MG | 0.288 MG |
| Riboflavin | 0.457 MG | 0.164 MG |
| Niacin | 0.075 MG | 2.357 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | 0.164 MG |
| Folate | 47 UG | 289 UG |
| Vitamin B12 | 0.89 UG | ~ |
Both egg and soy protein powder are high in calcium. Soy protein powder has 218% more calcium than egg - egg has 56mg 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 586% more iron than egg - egg has 1.8mg 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 576% more potassium than egg - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than soy protein powder per 100 grams.
| Egg | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.32 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.32 G |
Comparing omega-6 fatty acids, both egg and soy protein powder contain significant amounts of linoleic acid.
| Egg | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 2.381 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Soy Protein Powder (Protein powder, soy based, NFS) .
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 | |||