Chicken vs. Soy Protein Powder

Nutrition comparison of Cooked Chicken 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 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 and soy protein powder:

  • Both chicken and soy protein powder are high in calories, potassium and protein.
  • Chicken has signficantly less carbohydrates than soy protein powder.
  • Soy protein powder has 64% less saturated fat than chicken.
  • Soy protein powder has more thiamin and folate, however, chicken contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Soy protein powder has signficantly less cholesterol than chicken.
  • Soy protein powder is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of chicken 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 (Chicken, ground, crumbles, cooked, pan-browned) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both chicken and soy protein powder are high in calories. Soy protein powder has 105% more calories than chicken - chicken has 189 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, chicken is lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Chicken has a macronutrient ratio of 49:0:51 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Soy Protein Powder
Protein 49% 57%
Carbohydrates ~ 30%
Fat 51% 13%
Alcohol ~ ~

carbohydrates

Chicken has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and chicken 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 - soy protein powder has 6.7g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

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

Protein

protein

Both chicken and soy protein powder are high in protein. Soy protein powder has 139% more protein than chicken - chicken has 23.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Soy protein powder has 64% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

trans fat

Both chicken and soy protein powder are low in trans fat - chicken has 0.09g of trans fat per 100 grams and soy protein powder does not contain significant amounts.

cholesterol

Soy protein powder has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin E

Chicken has more Vitamin E than soy protein powder - chicken has 0.39mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Chicken and soy protein powder contain similar amounts of Vitamin K - chicken has 2.1ug 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 contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken and soy protein powder contain significant amounts of riboflavin.

Chicken Soy Protein Powder
Thiamin 0.121 MG 0.288 MG
Riboflavin 0.302 MG 0.164 MG
Niacin 7.107 MG 2.357 MG
Pantothenic acid 1.327 MG ~
Vitamin B6 0.538 MG 0.164 MG
Folate 2 UG 289 UG
Vitamin B12 0.51 UG ~

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 21 times more calcium than chicken - chicken has 8mg 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 11 times more iron than chicken - chicken has 0.93mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both chicken and soy protein powder are high in potassium. Soy protein powder has 38% more potassium than chicken - chicken has 677mg 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 per 100 grams, however, chicken contains more dha and dpa than soy protein powder per 100 grams.

Chicken Soy Protein Powder
alpha linoleic acid 0.1 G 0.32 G
DHA 0.031 G ~
EPA 0.008 G ~
DPA 0.016 G ~
Total 0.155 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, both chicken and soy protein powder contain significant amounts of linoleic acid.

Chicken Soy Protein Powder
other omega 6 0.02 G ~
linoleic acid 1.818 G 2.381 G
Total 1.838 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 or Soy Protein Powder .

Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does chicken or soy protein powder contain more calories in 100 grams?
Both chicken and soy protein powder are high in calories. Soy protein powder has 110% more calories than chicken - chicken has 189 calories in 100g and soy protein powder has 388 calories.

Is chicken or soy protein powder better for protein?
Both chicken and soy protein powder are high in protein. Soy protein powder has 140% more protein than chicken - chicken has 23.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does chicken or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 21 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does chicken or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 11 times more iron than chicken - chicken has 0.93mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does chicken or soy protein powder contain more potassium?
Both chicken and soy protein powder are high in potassium. Soy protein powder has 40% more potassium than chicken - chicken has 677mg of potassium in 100 grams and soy protein powder has 933mg of potassium.