Egg vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, whole, dried is higher in more vitamins & minerals
Calories (kcal)
Egg 592
Soy protein 335
Protein (g)
Egg 48.0
Soy protein 88.3
Carbs (g)
Egg 1.13
Soy protein 0
Fat (g)
Egg 43.9
Soy protein 3.39
Fiber (g)
Egg 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 48.0g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 592 kcal per 100g.
Which is more nutrient-dense?
Egg, whole, dried 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 | 592 kcal | 335 kcal | +77% |
| Macronutrients | |||
| Water | 2.78 g | 4.98 g | -44% |
| Protein | 48.0 g | 88.3 g | -46% |
| Total lipid (fat) | 43.9 g | 3.39 g | +1195% |
| Carbohydrate, by difference | 1.13 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.1 g | 0.422 g | +3471% |
| Fatty acids, total monounsaturated | 16.7 g | 0.645 g | +2493% |
| Fatty acids, total trans | 0.265 g | 0 g | |
| Cholesterol | 1630 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.183 mg | 0.176 mg | +4% |
| Riboflavin (Vitamin B2) | 1.98 mg | 0.100 mg | +1877% |
| Niacin (Vitamin B3) | 0.340 mg | 1.44 mg | -76% |
| Pantothenic acid (Vitamin B5) | 5.55 mg | 0.060 mg | +9150% |
| Vitamin B-6 — Pyridoxine | 0.499 mg | 0.100 mg | +399% |
| Biotin (Vitamin B7) | 119 ug | 176 ug | -32% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 1267 mg | 191 mg | +564% |
| Vitamin B-12 — Cobalamin | 2.96 ug | 0 ug | |
| Vitamin A, RAE | 301 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 3.88 mg | 0 mg | |
| Vitamin D (D2 + D3) | 8.30 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 244 mg | 178 mg | +37% |
| Iron, Fe | 7.20 mg | 14.5 mg | -50% |
| Magnesium, Mg | 34.0 mg | 39.0 mg | -13% |
| Phosphorus, P | 629 mg | 776 mg | -19% |
| Potassium, K | 540 mg | 81.0 mg | +567% |
| Sodium, Na | 476 mg | 1005 mg | -53% |
| Zinc, Zn | 3.15 mg | 4.03 mg | -22% |
| Copper, Cu | 0.203 mg | 1.60 mg | -87% |
| Manganese, Mn | 0.058 mg | 1.49 mg | -96% |
| Selenium, Se | 165 ug | 0.800 ug | +20487% |
| Other Nutrients | |||
| Energy | 2476 kj | 1401 kj | +77% |
| Ash | 4.13 g | 3.58 g | +15% |
| Total Sugars | 0.560 g | 0 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.560 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 119 ug | 176 ug | -32% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 119 ug | 176 ug | -32% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 300 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 36.0 ug | 0 ug | |
| Vitamin A, IU | 1029 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 835 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 331 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 8.30 ug | — | |
| Vitamin K1 — Phylloquinone | 1.20 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) | 0.144 g | 0.008 g | +1700% |
| SFA 15:0 (Pentadecanoic acid) | 0.025 g | — | |
| SFA 16:0 (Palmitic acid) | 10.8 g | 0.310 g | +3387% |
| SFA 17:0 (Margaric acid) | 0.092 g | — | |
| SFA 18:0 (Stearic acid) | 3.97 g | 0.104 g | +3721% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.023 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.022 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.877 g | 0.008 g | +10862% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 15.7 g | 0.637 g | +2369% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 15.5 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.098 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 8.31 g | 1.65 g | +404% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.05 g | 1.45 g | +385% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 6.99 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.247 g | 0.195 g | +27% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.170 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.054 g | — | |
| PUFA 18:3i | 0.023 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.085 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.711 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) | 0.024 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.199 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.182 g | — | |
| TFA 18:1 t | 0.182 g | — | |
| TFA 18:2 t,t | 0.060 g | — | |
| Fatty acids, total trans-polyenoic | 0.083 g | — | |
| Tryptophan (EAA) | 0.775 g | 1.12 g | -31% |
| Threonine (EAA) | 2.13 g | 3.14 g | -32% |
| Isoleucine (EAA, BCAA) | 2.43 g | 4.25 g | -43% |
| Leucine (EAA, BCAA) | 4.15 g | 6.78 g | -39% |
| Lysine (EAA) | 3.34 g | 5.33 g | -37% |
| Methionine (EAA) | 1.50 g | 1.13 g | +32% |
| Cystine (conditionally essential) | 1.07 g | 1.05 g | +2% |
| Phenylalanine (EAA) | 2.53 g | 4.59 g | -45% |
| Tyrosine (conditionally essential) | 1.98 g | 3.22 g | -39% |
| Valine (EAA, BCAA) | 2.99 g | 4.10 g | -27% |
| Arginine (conditionally essential) | 3.07 g | 6.67 g | -54% |
| Histidine (EAA) | 1.20 g | 2.30 g | -48% |
| Alanine | 2.71 g | 3.59 g | -25% |
| Aspartic acid | 5.02 g | 10.2 g | -51% |
| Glutamic acid | 6.39 g | 17.5 g | -63% |
| Glycine (conditionally essential) | 1.62 g | 3.60 g | -55% |
| Proline (conditionally essential) | 1.83 g | 4.96 g | -63% |
| Serine | 3.77 g | 4.59 g | -18% |
| 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.
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