Mollusks vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Mollusks, whelk, unspecified, cooked, moist heat is higher in more vitamins & minerals
Calories (kcal)
Mollusks 275
Soy protein 335
Protein (g)
Mollusks 47.7
Soy protein 88.3
Carbs (g)
Mollusks 15.5
Soy protein 0
Fat (g)
Mollusks 0.800
Soy protein 3.39
Fiber (g)
Mollusks 0
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 47.7g per 100g.
Which has fewer calories?
Mollusks, whelk, unspecified, cooked, moist heat — 275 vs 335 kcal per 100g.
Which is more nutrient-dense?
Mollusks, whelk, unspecified, cooked, moist heat 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 | Mollusks | Soy protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 275 kcal | 335 kcal | -18% |
| Macronutrients | |||
| Water | 32.0 g | 4.98 g | +543% |
| Protein | 47.7 g | 88.3 g | -46% |
| Total lipid (fat) | 0.800 g | 3.39 g | -76% |
| Carbohydrate, by difference | 15.5 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.062 g | 0.422 g | -85% |
| Fatty acids, total monounsaturated | 0.056 g | 0.645 g | -91% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 130 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.049 mg | 0.176 mg | -72% |
| Riboflavin (Vitamin B2) | 0.214 mg | 0.100 mg | +114% |
| Niacin (Vitamin B3) | 2.00 mg | 1.44 mg | +39% |
| Pantothenic acid (Vitamin B5) | 0.400 mg | 0.060 mg | +567% |
| Vitamin B-6 — Pyridoxine | 0.650 mg | 0.100 mg | +550% |
| Biotin (Vitamin B7) | 11.0 ug | 176 ug | -94% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 191 mg | |
| Vitamin B-12 — Cobalamin | 18.1 ug | 0 ug | |
| Vitamin A, RAE | 49.0 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 113 mg | 178 mg | -37% |
| Iron, Fe | 10.1 mg | 14.5 mg | -31% |
| Magnesium, Mg | 172 mg | 39.0 mg | +341% |
| Phosphorus, P | 282 mg | 776 mg | -64% |
| Potassium, K | 694 mg | 81.0 mg | +757% |
| Sodium, Na | 412 mg | 1005 mg | -59% |
| Zinc, Zn | 3.26 mg | 4.03 mg | -19% |
| Copper, Cu | 2.06 mg | 1.60 mg | +29% |
| Manganese, Mn | 0.890 mg | 1.49 mg | -40% |
| Selenium, Se | 89.6 ug | 0.800 ug | +11100% |
| Other Nutrients | |||
| Energy | 1151 kj | 1401 kj | -18% |
| Ash | 4.00 g | 3.58 g | +12% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 176 ug | -94% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 176 ug | -94% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 49.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 162 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 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 g | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.008 g | -50% |
| SFA 16:0 (Palmitic acid) | 0.040 g | 0.310 g | -87% |
| SFA 18:0 (Stearic acid) | 0.018 g | 0.104 g | -83% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | 0.008 g | +25% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.012 g | 0.637 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.016 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.018 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.046 g | 1.65 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.008 g | 1.45 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.195 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.018 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.008 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.012 g | 0 g | |
| Tryptophan (EAA) | 0.618 g | 1.12 g | -45% |
| Threonine (EAA) | 2.14 g | 3.14 g | -32% |
| Isoleucine (EAA, BCAA) | 1.65 g | 4.25 g | -61% |
| Leucine (EAA, BCAA) | 3.81 g | 6.78 g | -44% |
| Lysine (EAA) | 2.93 g | 5.33 g | -45% |
| Methionine (EAA) | 1.21 g | 1.13 g | +7% |
| Cystine (conditionally essential) | 0.374 g | 1.05 g | -64% |
| Phenylalanine (EAA) | 1.65 g | 4.59 g | -64% |
| Tyrosine (conditionally essential) | 1.52 g | 3.22 g | -53% |
| Valine (EAA, BCAA) | 2.08 g | 4.10 g | -49% |
| Arginine (conditionally essential) | 4.94 g | 6.67 g | -26% |
| Histidine (EAA) | 0.977 g | 2.30 g | -58% |
| Alanine | 3.11 g | 3.59 g | -13% |
| Aspartic acid | 5.13 g | 10.2 g | -50% |
| Glutamic acid | 7.34 g | 17.5 g | -58% |
| Glycine (conditionally essential) | 2.99 g | 3.60 g | -17% |
| Proline (conditionally essential) | 2.37 g | 4.96 g | -52% |
| Serine | 2.22 g | 4.59 g | -52% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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.
Mollusks, whelk, unspecified, cooked, moist heat nutrition facts Soy protein isolate nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +11100% in Mollusks, whelk, unspecified, cooked, moist heat Potassium, K +757% in Mollusks, whelk, unspecified, cooked, moist heat Pantothenic acid (Vitamin B5) +567% in Mollusks, whelk, unspecified, cooked, moist heat Vitamin B-6 — Pyridoxine +550% in Mollusks, whelk, unspecified, cooked, moist heat
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.