White Bread vs. Soy Protein Powder

Nutrition comparison of White Bread 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 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 calcium, calories, dietary fiber, iron and protein.
  • Soy protein powder is an excellent source of potassium.
  • White bread has more pantothenic acid, however, soy protein powder contains more Vitamin B6 and folate.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

Vitamins

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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


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 White Bread or Soy Protein Powder .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does white bread or soy protein powder contain more calories in 100 grams?
Both white bread and soy protein powder are high in calories. Soy protein powder has 60% more calories than white bread - white bread has 238 calories in 100g and soy protein powder has 388 calories.

Is white bread or soy protein powder better for protein?
Both white bread and soy protein powder are high in protein. Soy protein powder has 420% more protein than white bread - white bread has 10.7g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does white bread or soy protein powder have more carbohydrates?
By weight, white bread is high in carbohydrates and soy protein powder has 30% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does white bread or soy protein powder contain more calcium?
Both white bread and soy protein powder are high in calcium. White bread has 280% more calcium than soy protein powder - white bread has 684mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does white bread or soy protein powder contain more iron?
Both white bread and soy protein powder are high in iron. Soy protein powder has 150% more iron than white bread - white bread has 4.9mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does white bread or soy protein powder contain more potassium?
Soy protein powder is a rich source of potassium and it has 640% more potassium than white bread - white bread has 127mg of potassium in 100 grams and soy protein powder has 933mg of potassium.