Lupins vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lupins, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Lupins 371
Soy protein 335
Protein (g)
Lupins 36.2
Soy protein 88.3
Carbs (g)
Lupins 40.4
Soy protein 0
Fat (g)
Lupins 9.74
Soy protein 3.39
Fiber (g)
Lupins 18.9
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 36.2g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 371 kcal per 100g.
Which is more nutrient-dense?
Lupins, mature seeds, raw 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 | Lupins | Soy protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | 335 kcal | +11% |
| Macronutrients | |||
| Water | 10.4 g | 4.98 g | +110% |
| Protein | 36.2 g | 88.3 g | -59% |
| Total lipid (fat) | 9.74 g | 3.39 g | +187% |
| Carbohydrate, by difference | 40.4 g | 0 g | |
| Fiber, total dietary | 18.9 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.16 g | 0.422 g | +174% |
| Fatty acids, total monounsaturated | 3.94 g | 0.645 g | +511% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.640 mg | 0.176 mg | +264% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.100 mg | +120% |
| Niacin (Vitamin B3) | 2.19 mg | 1.44 mg | +52% |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0.060 mg | +1150% |
| Vitamin B-6 — Pyridoxine | 0.357 mg | 0.100 mg | +257% |
| Biotin (Vitamin B7) | 355 ug | 176 ug | +102% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 191 mg | |
| Vitamin B-12 — Cobalamin | 0 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 | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 176 mg | 178 mg | -1% |
| Iron, Fe | 4.36 mg | 14.5 mg | -70% |
| Magnesium, Mg | 198 mg | 39.0 mg | +408% |
| Phosphorus, P | 440 mg | 776 mg | -43% |
| Potassium, K | 1013 mg | 81.0 mg | +1151% |
| Sodium, Na | 15.0 mg | 1005 mg | -99% |
| Zinc, Zn | 4.75 mg | 4.03 mg | +18% |
| Copper, Cu | 1.02 mg | 1.60 mg | -36% |
| Manganese, Mn | 2.38 mg | 1.49 mg | +60% |
| Selenium, Se | 8.20 ug | 0.800 ug | +925% |
| Other Nutrients | |||
| Energy | 1554 kj | 1401 kj | +11% |
| Ash | 3.28 g | 3.58 g | -8% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 355 ug | 176 ug | +102% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 355 ug | 176 ug | +102% |
| Vitamin B-12, added | — | 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 | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.008 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.013 g | 0.008 g | +62% |
| SFA 16:0 (Palmitic acid) | 0.742 g | 0.310 g | +139% |
| SFA 18:0 (Stearic acid) | 0.316 g | 0.104 g | +204% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | 0.008 g | +325% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.56 g | 0.637 g | +459% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.255 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.093 g | 0 g | |
| Fatty acids, total polyunsaturated | 2.44 g | 1.65 g | +48% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.00 g | 1.45 g | +37% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.446 g | 0.195 g | +129% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.289 g | 1.12 g | -74% |
| Threonine (EAA) | 1.33 g | 3.14 g | -58% |
| Isoleucine (EAA, BCAA) | 1.62 g | 4.25 g | -62% |
| Leucine (EAA, BCAA) | 2.74 g | 6.78 g | -60% |
| Lysine (EAA) | 1.93 g | 5.33 g | -64% |
| Methionine (EAA) | 0.255 g | 1.13 g | -77% |
| Cystine (conditionally essential) | 0.446 g | 1.05 g | -57% |
| Phenylalanine (EAA) | 1.43 g | 4.59 g | -69% |
| Tyrosine (conditionally essential) | 1.36 g | 3.22 g | -58% |
| Valine (EAA, BCAA) | 1.51 g | 4.10 g | -63% |
| Arginine (conditionally essential) | 3.88 g | 6.67 g | -42% |
| Histidine (EAA) | 1.03 g | 2.30 g | -55% |
| Alanine | 1.30 g | 3.59 g | -64% |
| Aspartic acid | 3.88 g | 10.2 g | -62% |
| Glutamic acid | 8.69 g | 17.5 g | -50% |
| Glycine (conditionally essential) | 1.54 g | 3.60 g | -57% |
| Proline (conditionally essential) | 1.48 g | 4.96 g | -70% |
| Serine | 1.87 g | 4.59 g | -59% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0.100 mg | 30.8 mg | -100% |
| Genistein | 0.145 mg | 57.3 mg | -100% |
| Isoflavones | |||
| Total isoflavones | 0.245 mg | 91.1 mg | -100% |
* 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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