Egg vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy protein isolate is higher in more vitamins & minerals
Calories (kcal)
Egg 351
Soy protein 335
Protein (g)
Egg 76.9
Soy protein 88.3
Carbs (g)
Egg 4.17
Soy protein 0
Fat (g)
Egg 0.040
Soy protein 3.39
Fiber (g)
Egg 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 76.9g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 351 kcal per 100g.
Which is more nutrient-dense?
Soy protein isolate scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Egg | Soy protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 351 kcal | 335 kcal | +5% |
| Macronutrients | |||
| Water | 14.6 g | 4.98 g | +194% |
| Protein | 76.9 g | 88.3 g | -13% |
| Total lipid (fat) | 0.040 g | 3.39 g | -99% |
| Carbohydrate, by difference | 4.17 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0 g | 0.422 g | -100% |
| Fatty acids, total monounsaturated | 0 g | 0.645 g | -100% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.035 mg | 0.176 mg | -80% |
| Riboflavin (Vitamin B2) | 2.16 mg | 0.100 mg | +2062% |
| Niacin (Vitamin B3) | 0.675 mg | 1.44 mg | -53% |
| Pantothenic acid (Vitamin B5) | 1.83 mg | 0.060 mg | +2948% |
| Vitamin B-6 — Pyridoxine | 0.023 mg | 0.100 mg | -77% |
| Biotin (Vitamin B7) | 89.0 ug | 176 ug | -49% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.40 mg | 191 mg | -96% |
| Vitamin B-12 — Cobalamin | 0.490 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 178 mg | -53% |
| Iron, Fe | 0.230 mg | 14.5 mg | -98% |
| Magnesium, Mg | 67.0 mg | 39.0 mg | +72% |
| Phosphorus, P | 83.0 mg | 776 mg | -89% |
| Potassium, K | 1042 mg | 81.0 mg | +1186% |
| Sodium, Na | 1156 mg | 1005 mg | +15% |
| Zinc, Zn | 0.150 mg | 4.03 mg | -96% |
| Copper, Cu | 0.230 mg | 1.60 mg | -86% |
| Manganese, Mn | 0.070 mg | 1.49 mg | -95% |
| Selenium, Se | 117 ug | 0.800 ug | +14500% |
| Other Nutrients | |||
| Energy | 1469 kj | 1401 kj | +5% |
| Ash | 4.25 g | 3.58 g | +19% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 89.0 ug | 176 ug | -49% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 89.0 ug | 176 ug | -49% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.008 g | -100% |
| SFA 16:0 (Palmitic acid) | 0 g | 0.310 g | -100% |
| SFA 18:0 (Stearic acid) | 0 g | 0.104 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.008 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.637 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0 g | 1.65 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 1.45 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.195 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 1.18 g | 1.12 g | +6% |
| Threonine (EAA) | 3.42 g | 3.14 g | +9% |
| Isoleucine (EAA, BCAA) | 4.69 g | 4.25 g | +10% |
| Leucine (EAA, BCAA) | 6.70 g | 6.78 g | -1% |
| Lysine (EAA) | 4.74 g | 5.33 g | -11% |
| Methionine (EAA) | 2.99 g | 1.13 g | +165% |
| Cystine (conditionally essential) | 1.91 g | 1.05 g | +82% |
| Phenylalanine (EAA) | 4.84 g | 4.59 g | +5% |
| Tyrosine (conditionally essential) | 3.09 g | 3.22 g | -4% |
| Valine (EAA, BCAA) | 5.76 g | 4.10 g | +41% |
| Arginine (conditionally essential) | 4.49 g | 6.67 g | -33% |
| Histidine (EAA) | 1.75 g | 2.30 g | -24% |
| Alanine | 4.96 g | 3.59 g | +38% |
| Aspartic acid | 6.81 g | 10.2 g | -33% |
| Glutamic acid | 10.7 g | 17.5 g | -39% |
| Glycine (conditionally essential) | 2.88 g | 3.60 g | -20% |
| Proline (conditionally essential) | 2.89 g | 4.96 g | -42% |
| Serine | 5.67 g | 4.59 g | +24% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 30.8 mg | |
| Genistein | — | 57.3 mg | |
| Isoflavones | |||
| Total isoflavones | — | 91.1 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Egg, white, dried, flakes, stabilized, glucose reduced nutrition facts Soy protein isolate nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +14500% in Egg, white, dried, flakes, stabilized, glucose reduced Pantothenic acid (Vitamin B5) +2948% in Egg, white, dried, flakes, stabilized, glucose reduced Riboflavin (Vitamin B2) +2062% in Egg, white, dried, flakes, stabilized, glucose reduced Potassium, K +1186% in Egg, white, dried, flakes, stabilized, glucose reduced
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