Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and soy protein powder:
Both white bread and soy protein powder are high in calories. Soy protein powder has 63% more calories than white bread - white bread has 238 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. White bread has a macronutrient ratio of 18:74:8 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Soy Protein Powder | |
|---|---|---|
| Protein | 18% | 57% |
| Carbohydrates | 74% | 30% |
| Fat | 8% | 13% |
| Alcohol | ~ | ~ |
White bread is high in carbohydrates and soy protein powder has 34% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both white bread and soy protein powder are high in dietary fiber. White bread has 37% more dietary fiber than soy protein powder - white bread has 9.2g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and white bread has 77% less sugar than soy protein powder - white bread has 5g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both white bread and soy protein powder are high in protein. Soy protein powder has 421% more protein than white bread - white bread has 10.7g of protein per 100 grams and soy protein powder has 55.6g of protein.
White bread and soy protein powder contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both white bread and soy protein powder are low in trans fat - white bread has 0.03g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
White bread and soy protein powder contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
White bread has more Vitamin E than soy protein powder - white bread has 0.38mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
White bread has more Vitamin K than soy protein powder - white bread has 7.7ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
White bread has more pantothenic acid, however, soy protein powder contains more Vitamin B6 and folate. Both white bread and soy protein powder contain significant amounts of thiamin, riboflavin and niacin.
| White Bread | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.51 MG | 0.288 MG |
| Riboflavin | 0.255 MG | 0.164 MG |
| Niacin | 4.455 MG | 2.357 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | 0.164 MG |
| Folate | 127 UG | 289 UG |
Both white bread and soy protein powder are high in calcium. White bread has 284% more calcium than soy protein powder - white bread has 684mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both white bread and soy protein powder are high in iron. Soy protein powder has 145% more iron than white bread - white bread has 4.9mg of iron per 100 grams and soy protein powder has 12mg of iron.
Soy protein powder is an excellent source of potassium and it has 635% more potassium than white bread - white bread has 127mg 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 white bread per 100 grams.
| White Bread | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.32 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than white bread per 100 grams.
| White Bread | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 2.381 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Soy Protein Powder (Protein powder, soy based, NFS) .
White Bread 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 | |||