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 357
Soy protein 335
Protein (g)
Egg 84.1
Soy protein 88.3
Carbs (g)
Egg 4.51
Soy protein 0
Fat (g)
Egg 0.320
Soy protein 3.39
Fiber (g)
Egg 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 84.1g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 357 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 | 357 kcal | 335 kcal | +7% |
| Macronutrients | |||
| Water | 5.48 g | 4.98 g | +10% |
| Protein | 84.1 g | 88.3 g | -5% |
| Total lipid (fat) | 0.320 g | 3.39 g | -91% |
| Carbohydrate, by difference | 4.51 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.118 g | 0.422 g | -72% |
| Fatty acids, total monounsaturated | 0.125 g | 0.645 g | -81% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0 mg | 0.176 mg | -100% |
| Riboflavin (Vitamin B2) | 3.71 mg | 0.100 mg | +3610% |
| Niacin (Vitamin B3) | 0.773 mg | 1.44 mg | -46% |
| Pantothenic acid (Vitamin B5) | 0.670 mg | 0.060 mg | +1017% |
| Vitamin B-6 — Pyridoxine | 0.032 mg | 0.100 mg | -68% |
| Biotin (Vitamin B7) | 0 ug | 176 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.7 mg | 191 mg | -94% |
| Vitamin B-12 — Cobalamin | 0.200 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 | 101 mg | 178 mg | -43% |
| Iron, Fe | 0.180 mg | 14.5 mg | -99% |
| Magnesium, Mg | 82.0 mg | 39.0 mg | +110% |
| Phosphorus, P | 104 mg | 776 mg | -87% |
| Potassium, K | 884 mg | 81.0 mg | +991% |
| Sodium, Na | 1299 mg | 1005 mg | +29% |
| Zinc, Zn | 0.130 mg | 4.03 mg | -97% |
| Copper, Cu | 0.128 mg | 1.60 mg | -92% |
| Manganese, Mn | 0 mg | 1.49 mg | -100% |
| Selenium, Se | 192 ug | 0.800 ug | +23900% |
| Other Nutrients | |||
| Energy | 1495 kj | 1401 kj | +7% |
| Ash | 5.61 g | 3.58 g | +57% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 176 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 176 ug | -100% |
| 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 | 20.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| 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 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.082 g | 0.310 g | -74% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.036 g | 0.104 g | -65% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.008 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.125 g | 0.637 g | -80% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.125 g | — | |
| 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 | 0.045 g | 1.65 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.045 g | 1.45 g | -97% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.045 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.195 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 1.43 g | 1.12 g | +28% |
| Threonine (EAA) | 3.63 g | 3.14 g | +16% |
| Isoleucine (EAA, BCAA) | 4.41 g | 4.25 g | +4% |
| Leucine (EAA, BCAA) | 7.36 g | 6.78 g | +8% |
| Lysine (EAA) | 5.90 g | 5.33 g | +11% |
| Methionine (EAA) | 2.99 g | 1.13 g | +165% |
| Cystine (conditionally essential) | 2.21 g | 1.05 g | +111% |
| Phenylalanine (EAA) | 5.13 g | 4.59 g | +12% |
| Tyrosine (conditionally essential) | 3.41 g | 3.22 g | +6% |
| Valine (EAA, BCAA) | 5.72 g | 4.10 g | +40% |
| Arginine (conditionally essential) | 4.89 g | 6.67 g | -27% |
| Histidine (EAA) | 2.05 g | 2.30 g | -11% |
| Alanine | 5.13 g | 3.59 g | +43% |
| Aspartic acid | 9.14 g | 10.2 g | -10% |
| Glutamic acid | 11.7 g | 17.5 g | -33% |
| Glycine (conditionally essential) | 3.05 g | 3.60 g | -15% |
| Proline (conditionally essential) | 3.24 g | 4.96 g | -35% |
| Serine | 6.16 g | 4.59 g | +34% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 30.8 mg | |
| Genistein | — | 57.3 mg | |
| Iodine | |||
| Iodine mcg/100gB | 34.0 mcg | — | |
| 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, stabilized, glucose reduced nutrition facts Soy protein isolate nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +23900% in Egg, white, dried, stabilized, glucose reduced Riboflavin (Vitamin B2) +3610% in Egg, white, dried, stabilized, glucose reduced Pantothenic acid (Vitamin B5) +1017% in Egg, white, dried, stabilized, glucose reduced Potassium, K +991% in Egg, white, dried, stabilized, glucose reduced
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