Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and whey protein powder:
Whey protein powder is high in calories and strawberry has 91% less calories than whey protein powder - strawberry has 32 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, strawberries is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Whey Protein Powder | |
|---|---|---|
| Protein | 7% | 89% |
| Carbohydrates | 85% | 7% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
Strawberries and whey protein powder contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 55% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 115 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both strawberries and whey protein powder are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Strawberry has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and strawberry does not contain significant amounts.
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than whey protein powder - strawberry has 58.8mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Strawberries and whey protein powder contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Strawberries and whey protein powder contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Strawberries and whey protein powder contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, strawberry contains more pantothenic acid. Both strawberries and whey protein powder contain significant amounts of folate.
| Strawberries | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.024 MG | 0.609 MG |
| Riboflavin | 0.022 MG | 2.017 MG |
| Niacin | 0.386 MG | 1.136 MG |
| Pantothenic acid | 0.125 MG | ~ |
| Vitamin B6 | 0.047 MG | 0.607 MG |
| Folate | 24 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 28 times more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 176% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 227% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both strawberries and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Strawberries | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.034 G |
| Total | 0.065 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than strawberry per 100 grams.
| Strawberries | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.09 G | 0.264 G |
| Total | 0.09 G | 0.264 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: Strawberries (Strawberries, raw) and Whey Protein Powder (Protein powder, whey based, NFS) .
Strawberries g
()
|
Daily Values (%) |
Whey 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 | |||