Greek Yogurt vs. Soy Protein Powder

Nutrition comparison of Greek Yogurt 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 greek yogurt versus soy protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and soy protein powder:

  • Both greek yogurt and soy protein powder are high in calcium and protein.
  • Greek yogurt has signficantly less carbohydrates than soy protein powder.
  • Greek yogurt has signficantly more Vitamin A than soy protein powder.
  • Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
  • Soy protein powder is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Soy protein powder is high in calories and greek yogurt has 81% less calories than soy protein powder - greek yogurt has 73 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, greek yogurt is lighter in carbs, heavier in fat and similar to soy protein powder for protein. Greek yogurt has a macronutrient ratio of 55:22:24 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Soy Protein Powder
Protein 55% 57%
Carbohydrates 22% 30%
Fat 24% 13%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than soy protein powder - greek yogurt has 3.9g 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 greek yogurt comprise of 100% sugar.

dietary fiber

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

sugar

Soy protein powder is high in sugar and greek yogurt has 84% less sugar than soy protein powder - greek yogurt has 3.6g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Both greek yogurt and soy protein powder are high in protein. Soy protein powder has 458% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Greek yogurt and soy protein powder contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

trans fat

Both greek yogurt and soy protein powder are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and soy protein powder does not contain significant amounts.

cholesterol

Soy protein powder has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than soy protein powder - greek yogurt has 0.8mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than soy protein powder - greek yogurt has 90ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Greek yogurt and soy protein powder contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Greek yogurt and soy protein powder contain similar amounts of Vitamin K - greek yogurt has 0.2ug 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, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12. Both greek yogurt and soy protein powder contain significant amounts of riboflavin.

Greek Yogurt Soy Protein Powder
Thiamin 0.044 MG 0.288 MG
Riboflavin 0.233 MG 0.164 MG
Niacin 0.197 MG 2.357 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 0.164 MG
Folate 12 UG 289 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and soy protein powder are high in calcium. Soy protein powder has 55% more calcium than greek yogurt - greek yogurt has 115mg 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 299 times more iron than greek yogurt - greek yogurt has 0.04mg 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 562% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Soy Protein Powder
alpha linoleic acid 0.007 G 0.32 G
Total 0.007 G 0.32 G

omega 6s

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

Greek Yogurt Soy Protein Powder
other omega 6 0.002 G ~
linoleic acid 0.065 G 2.381 G
Total 0.067 G 2.381 G


Customize your serving size


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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Soy Protein Powder (Protein powder, soy based, NFS) .

Greek Yogurt g

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FAQ

Does greek yogurt or soy protein powder contain more calories in 100 grams?
Soy protein powder is high in calories and greek yogurt has 80% less calories than soy protein powder - greek yogurt has 73 calories in 100g and soy protein powder has 388 calories.

Is greek yogurt or soy protein powder better for protein?
Both greek yogurt and soy protein powder are high in protein. Soy protein powder has 460% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does greek yogurt or soy protein powder contain more calcium?
Both greek yogurt and soy protein powder are high in calcium. Soy protein powder has 60% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does greek yogurt or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 299 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does greek yogurt or soy protein powder contain more potassium?
Soy protein powder is a rich source of potassium and it has 560% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and soy protein powder has 933mg of potassium.