Soy Protein Powder vs. Whey Protein Powder

Nutrition comparison of Soy Protein Powder and Whey Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy protein powder versus whey protein powder (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whey protein powder and soy protein powder are high in calcium, calories, dietary fiber, potassium and protein.
  • Soy protein powder is an excellent source of iron.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, soy protein powder contains more niacin and folate.
  • Whey protein powder has signficantly less carbohydrates than soy protein powder.
Detailed nutritional comparison of soy protein powder and whey 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: Soy Protein Powder (Protein powder, soy based, NFS) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both whey protein powder and soy protein powder are high in calories. Soy protein powder has a little more calories (10%) than whey protein powder by weight - whey protein powder has 352 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, soy protein powder is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Soy protein powder has a macronutrient ratio of 57:30:13 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Protein Powder Whey Protein Powder
Protein 57% 89%
Carbohydrates 30% 7%
Fat 13% 4%
Alcohol ~ ~

carbohydrates

Whey protein powder has signficantly less carbohydrates than soy protein powder - whey protein powder has 6.3g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Both whey protein powder and soy protein powder are high in dietary fiber. Soy protein powder has 116% more dietary fiber than whey protein powder - whey protein powder has 3.1g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

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



Protein

protein

Both whey protein powder and soy protein powder are high in protein. Whey protein powder has 41% more protein than soy protein powder - whey protein powder has 78.1g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Whey protein powder and soy protein powder contain similar amounts of saturated fat - whey protein powder has 0.78g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

cholesterol

Soy protein powder has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

The B Vitamins

Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, soy protein powder contains more niacin and folate.

Soy Protein Powder Whey Protein Powder
Thiamin 0.288 MG 0.609 MG
Riboflavin 0.164 MG 2.017 MG
Niacin 2.357 MG 1.136 MG
Vitamin B6 0.164 MG 0.607 MG
Folate 289 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both whey protein powder and soy protein powder are high in calcium. Whey protein powder has 163% more calcium than soy protein powder - whey protein powder has 469mg 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 962% more iron than whey protein powder - whey protein powder has 1.1mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both whey protein powder and soy protein powder are high in potassium. Soy protein powder has 87% more potassium than whey protein powder - whey protein powder has 500mg 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 whey protein powder per 100 grams.

Soy Protein Powder Whey Protein Powder
alpha linoleic acid 0.32 G 0.034 G
Total 0.32 G 0.034 G

omega 6s

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

Soy Protein Powder Whey Protein Powder
linoleic acid 2.381 G 0.264 G
Total 2.381 G 0.264 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: Soy Protein Powder (Protein powder, soy based, NFS) and Whey Protein Powder (Protein powder, whey based, NFS) .

Soy Protein Powder g

()
Daily Values (%)

Whey Protein Powder g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G