Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and soy protein powder:
Soy protein powder is high in calories and broccoli has 91% less calories than soy protein powder - broccoli has 34 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, broccoli is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Soy Protein Powder | |
|---|---|---|
| Protein | 28% | 57% |
| Carbohydrates | 65% | 30% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
Broccoli has signficantly less carbohydrates than soy protein powder - broccoli has 6.6g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both broccoli and soy protein powder are high in dietary fiber. Soy protein powder has 158% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and broccoli has 92% less sugar than soy protein powder - broccoli has 1.7g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 18 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and soy protein powder has 55.6g of protein.
Broccoli and soy protein powder contain similar amounts of saturated fat - broccoli has 0.11g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than soy protein powder - broccoli has 89.2mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Broccoli has more Vitamin A than soy protein powder - broccoli has 31ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Broccoli has more Vitamin E than soy protein powder - broccoli has 0.78mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Broccoli is a great source of Vitamin K and it has more Vitamin K than soy protein powder - broccoli has 101.6ug 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, broccoli contains more pantothenic acid. Both broccoli and soy protein powder contain significant amounts of riboflavin and Vitamin B6.
| Broccoli | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.071 MG | 0.288 MG |
| Riboflavin | 0.117 MG | 0.164 MG |
| Niacin | 0.639 MG | 2.357 MG |
| Pantothenic acid | 0.573 MG | ~ |
| Vitamin B6 | 0.175 MG | 0.164 MG |
| Folate | 63 UG | 289 UG |
Both broccoli and soy protein powder are high in calcium. Soy protein powder has 279% more calcium than broccoli - broccoli has 47mg 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 15 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both broccoli and soy protein powder are high in potassium. Soy protein powder has 195% more potassium than broccoli - broccoli has 316mg 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 broccoli per 100 grams.
| Broccoli | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.32 G |
| Total | 0.0215 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than broccoli per 100 grams.
| Broccoli | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 2.381 G |
| Total | 0.055 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: Broccoli (Broccoli, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .
Broccoli 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 | |||