Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and soy protein powder:
Both pork and soy protein powder are high in calories. Soy protein powder has 31% more calories than pork - pork has 297 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, pork is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Pork has a macronutrient ratio of 36:0:65 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Soy Protein Powder | |
|---|---|---|
| Protein | 36% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 65% | 13% |
| Alcohol | ~ | ~ |
Pork has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and pork does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than pork - soy protein powder has 6.7g of dietary fiber per 100 grams and pork does not contain significant amounts.
Soy protein powder is high in sugar and pork has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and pork does not contain significant amounts.
Both pork and soy protein powder are high in protein. Soy protein powder has 116% more protein than pork - pork has 25.7g of protein per 100 grams and soy protein powder has 55.6g of protein.
Pork is high in saturated fat and soy protein powder has 86% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Pork has more Vitamin C than soy protein powder - pork has 0.7mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Pork and soy protein powder contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Pork has more Vitamin D than soy protein powder - pork has 21iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Pork and soy protein powder contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Pork has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12, however, soy protein powder contains more folate. Both pork and soy protein powder contain significant amounts of riboflavin and niacin.
| Pork | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.706 MG | 0.288 MG |
| Riboflavin | 0.22 MG | 0.164 MG |
| Niacin | 4.206 MG | 2.357 MG |
| Pantothenic acid | 0.52 MG | ~ |
| Vitamin B6 | 0.391 MG | 0.164 MG |
| Folate | 6 UG | 289 UG |
| Vitamin B12 | 0.54 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 709% more calcium than pork - pork has 22mg 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 830% more iron than pork - pork has 1.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both pork and soy protein powder are high in potassium. Soy protein powder has 158% more potassium than pork - pork has 362mg 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 pork per 100 grams.
| Pork | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.32 G |
| Total | 0.07 G | 0.32 G |
Comparing omega-6 fatty acids, both pork and soy protein powder contain significant amounts of linoleic acid.
| Pork | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 1.64 G | 2.381 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.72 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: Pork (Pork, fresh, ground, cooked) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked Pork 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 | |||