Egg White vs. Soy Protein Powder

Nutrition comparison of Egg White 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 egg white 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 white and soy protein powder:

  • Both egg white and soy protein powder are high in protein.
  • Egg white has signficantly less carbohydrates than soy protein powder.
  • Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
  • Soy protein powder is an excellent source of calcium, dietary fiber, iron and potassium.
Detailed nutritional comparison of egg white 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: Egg White (Egg, white, raw, fresh) 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 egg white has 87% less calories than soy protein powder - egg white has 52 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to soy protein powder per calorie. Egg white has a macronutrient ratio of 89:5:6 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Soy Protein Powder
Protein 89% 57%
Carbohydrates 5% 30%
Fat 6% 13%
Alcohol ~ ~

carbohydrates

Egg white has signficantly less carbohydrates than soy protein powder - egg white has 0.73g 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 white comprise of 100% sugar.

dietary fiber

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

sugar

Soy protein powder is high in sugar and egg white has 97% less sugar than soy protein powder - egg white has 0.71g of sugar per 100 grams and soy protein powder has 22.2g of sugar.



Protein

protein

Both egg white and soy protein powder are high in protein. Soy protein powder has 410% more protein than egg white - egg white has 10.9g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Egg white has less saturated fat than soy protein powder - soy protein powder has 1.1g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

The B Vitamins

Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.

Egg White Soy Protein Powder
Thiamin 0.004 MG 0.288 MG
Riboflavin 0.439 MG 0.164 MG
Niacin 0.105 MG 2.357 MG
Pantothenic acid 0.19 MG ~
Vitamin B6 0.005 MG 0.164 MG
Folate 4 UG 289 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 24 times more calcium than egg white - egg white has 7mg 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 149 times more iron than egg white - egg white has 0.08mg 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 472% more potassium than egg white - egg white has 163mg of potassium per 100 grams and soy protein powder has 933mg of potassium.




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: Egg White (Egg, white, raw, fresh) and Soy Protein Powder (Protein powder, soy based, NFS) .

Egg White g

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