Seeds vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Seeds 553
Soy protein 335
Protein (g)
Seeds 31.6
Soy protein 88.3
Carbs (g)
Seeds 8.67
Soy protein 0
Fat (g)
Seeds 48.8
Soy protein 3.39
Fiber (g)
Seeds 4.00
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 31.6g per 100g.
Which has fewer calories?
Soy protein isolate — 335 vs 553 kcal per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled 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 | Seeds | Soy protein isolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 553 kcal | 335 kcal | +65% |
| Macronutrients | |||
| Water | 4.96 g | 4.98 g | = |
| Protein | 31.6 g | 88.3 g | -64% |
| Total lipid (fat) | 48.8 g | 3.39 g | +1338% |
| Carbohydrate, by difference | 8.67 g | 0 g | |
| Fiber, total dietary | 4.00 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.60 g | 0.422 g | +990% |
| Fatty acids, total monounsaturated | 5.40 g | 0.645 g | +737% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.27 mg | 0.176 mg | +624% |
| Riboflavin (Vitamin B2) | 0.285 mg | 0.100 mg | +185% |
| Niacin (Vitamin B3) | 9.20 mg | 1.44 mg | +540% |
| Pantothenic acid (Vitamin B5) | — | 0.060 mg | |
| Vitamin B-6 — Pyridoxine | 0.600 mg | 0.100 mg | +500% |
| Biotin (Vitamin B7) | 110 ug | 176 ug | -37% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 191 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 7.00 ug | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.800 mg | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 178 mg | -61% |
| Iron, Fe | 7.95 mg | 14.5 mg | -45% |
| Magnesium, Mg | 700 mg | 39.0 mg | +1695% |
| Phosphorus, P | 1650 mg | 776 mg | +113% |
| Potassium, K | 1200 mg | 81.0 mg | +1381% |
| Sodium, Na | 5.00 mg | 1005 mg | -100% |
| Zinc, Zn | 9.90 mg | 4.03 mg | +146% |
| Copper, Cu | 1.60 mg | 1.60 mg | = |
| Manganese, Mn | 7.60 mg | 1.49 mg | +409% |
| Selenium, Se | — | 0.800 ug | |
| Other Nutrients | |||
| Energy | 2313 kj | 1401 kj | +65% |
| Ash | 6.06 g | 3.58 g | +69% |
| Total Sugars | 1.50 g | 0 g | |
| Sucrose | 0.850 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 0.070 g | — | |
| Maltose | 0.070 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 110 ug | 176 ug | -37% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 110 ug | 176 ug | -37% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 11.0 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) | — | 0.008 g | |
| SFA 16:0 (Palmitic acid) | 2.87 g | 0.310 g | +825% |
| SFA 18:0 (Stearic acid) | 1.24 g | 0.104 g | +1096% |
| SFA 20:0 (Arachidic acid) | 0.312 g | — | |
| SFA 22:0 (Behenic acid) | 0.121 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.056 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.008 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.28 g | 0.637 g | +728% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.02 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.124 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 38.1 g | 1.65 g | +2212% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 27.5 g | 1.45 g | +1790% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 27.4 g | — | |
| PUFA 18:2 CLAs | 0.202 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 10.0 g | 0.195 g | +5041% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 8.68 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 1.34 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.617 g | 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) | 0.369 g | 1.12 g | -67% |
| Threonine (EAA) | 1.27 g | 3.14 g | -60% |
| Isoleucine (EAA, BCAA) | 1.29 g | 4.25 g | -70% |
| Leucine (EAA, BCAA) | 2.16 g | 6.78 g | -68% |
| Lysine (EAA) | 1.28 g | 5.33 g | -76% |
| Methionine (EAA) | 0.933 g | 1.13 g | -17% |
| Cystine (conditionally essential) | 0.672 g | 1.05 g | -36% |
| Phenylalanine (EAA) | 1.45 g | 4.59 g | -68% |
| Tyrosine (conditionally essential) | 1.26 g | 3.22 g | -61% |
| Valine (EAA, BCAA) | 1.78 g | 4.10 g | -57% |
| Arginine (conditionally essential) | 4.55 g | 6.67 g | -32% |
| Histidine (EAA) | 0.969 g | 2.30 g | -58% |
| Alanine | 1.53 g | 3.59 g | -57% |
| Aspartic acid | 3.66 g | 10.2 g | -64% |
| Glutamic acid | 6.27 g | 17.5 g | -64% |
| Glycine (conditionally essential) | 1.61 g | 3.60 g | -55% |
| Proline (conditionally essential) | 1.60 g | 4.96 g | -68% |
| Serine | 1.71 g | 4.59 g | -63% |
| 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.
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