Beef vs. Soy Protein Powder

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

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

  • Both beef and soy protein powder are high in calories, iron, potassium and protein.
  • Beef has signficantly less carbohydrates than soy protein powder.
  • Soy protein powder has more thiamin and folate, however, beef contains more pantothenic acid and Vitamin B12.
  • Soy protein powder is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both beef and soy protein powder are high in calories. Soy protein powder has 40% more calories than beef - beef has 277 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, beef is lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Beef has a macronutrient ratio of 38:0:62 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Soy Protein Powder
Protein 38% 57%
Carbohydrates ~ 30%
Fat 62% 13%
Alcohol ~ ~

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

Both beef and soy protein powder are high in protein. Soy protein powder has 119% more protein than beef - beef has 25.4g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Beef is high in saturated fat and soy protein powder has 85% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

trans fat

Soy protein powder has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and soy protein powder does not contain significant amounts.

cholesterol

Soy protein powder has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin A

Beef and soy protein powder contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin D

Beef and soy protein powder contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Beef and soy protein powder contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Beef and soy protein powder contain similar amounts of Vitamin K - beef has 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, beef contains more pantothenic acid and Vitamin B12. Both beef and soy protein powder contain significant amounts of riboflavin, niacin and Vitamin B6.

Beef Soy Protein Powder
Thiamin 0.051 MG 0.288 MG
Riboflavin 0.176 MG 0.164 MG
Niacin 4.537 MG 2.357 MG
Pantothenic acid 0.658 MG ~
Vitamin B6 0.336 MG 0.164 MG
Folate 11 UG 289 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 409% more calcium than beef - beef has 35mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both beef and soy protein powder are high in iron. Soy protein powder has 433% more iron than beef - beef has 2.3mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both beef and soy protein powder are high in potassium. Soy protein powder has 239% more potassium than beef - beef has 275mg 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 beef per 100 grams.

Beef Soy Protein Powder
alpha linoleic acid 0.056 G 0.32 G
Total 0.056 G 0.32 G

omega 6s

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

Beef Soy Protein Powder
other omega 6 0.012 G ~
linoleic acid 0.39 G 2.381 G
Total 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Protein Powder (Protein powder, soy based, NFS) .

Cooked Beef g

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FAQ

Does beef or soy protein powder contain more calories in 100 grams?
Both beef and soy protein powder are high in calories. Soy protein powder has 40% more calories than beef - beef has 277 calories in 100g and soy protein powder has 388 calories.

Is beef or soy protein powder better for protein?
Both beef and soy protein powder are high in protein. Soy protein powder has 120% more protein than beef - beef has 25.4g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does beef or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 410% more calcium than beef - beef has 35mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does beef or soy protein powder contain more iron?
Both beef and soy protein powder are high in iron. Soy protein powder has 430% more iron than beef - beef has 2.3mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does beef or soy protein powder contain more potassium?
Both beef and soy protein powder are high in potassium. Soy protein powder has 240% more potassium than beef - beef has 275mg of potassium in 100 grams and soy protein powder has 933mg of potassium.