Seeds vs Soy protein isolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sunflower seed flour, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 326
Soy protein 335
Protein (g)
Seeds 48.1
Soy protein 88.3
Carbs (g)
Seeds 35.8
Soy protein 0
Fat (g)
Seeds 1.61
Soy protein 3.39
Fiber (g)
Seeds 5.20
Soy protein 0
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 48.1g per 100g.
Which has fewer calories?
Seeds, sunflower seed flour, partially defatted — 326 vs 335 kcal per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed flour, partially defatted 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 | 326 kcal | 335 kcal | -3% |
| Macronutrients | |||
| Water | 7.47 g | 4.98 g | +50% |
| Protein | 48.1 g | 88.3 g | -46% |
| Total lipid (fat) | 1.61 g | 3.39 g | -53% |
| Carbohydrate, by difference | 35.8 g | 0 g | |
| Fiber, total dietary | 5.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.138 g | 0.422 g | -67% |
| Fatty acids, total monounsaturated | 0.252 g | 0.645 g | -61% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 3.19 mg | 0.176 mg | +1711% |
| Riboflavin (Vitamin B2) | 0.266 mg | 0.100 mg | +166% |
| Niacin (Vitamin B3) | 7.31 mg | 1.44 mg | +409% |
| Pantothenic acid (Vitamin B5) | 6.59 mg | 0.060 mg | +10892% |
| Vitamin B-6 — Pyridoxine | 0.753 mg | 0.100 mg | +653% |
| Biotin (Vitamin B7) | 222 ug | 176 ug | +26% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 191 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 114 mg | 178 mg | -36% |
| Iron, Fe | 6.62 mg | 14.5 mg | -54% |
| Magnesium, Mg | 346 mg | 39.0 mg | +787% |
| Phosphorus, P | 689 mg | 776 mg | -11% |
| Potassium, K | 67.0 mg | 81.0 mg | -17% |
| Sodium, Na | 3.00 mg | 1005 mg | -100% |
| Zinc, Zn | 4.95 mg | 4.03 mg | +23% |
| Copper, Cu | 1.71 mg | 1.60 mg | +7% |
| Manganese, Mn | 1.98 mg | 1.49 mg | +32% |
| Selenium, Se | 58.2 ug | 0.800 ug | +7175% |
| Other Nutrients | |||
| Energy | 1364 kj | 1401 kj | -3% |
| Ash | 7.04 g | 3.58 g | +97% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 222 ug | 176 ug | +26% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 222 ug | 176 ug | +26% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 49.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 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) | 0.001 g | 0.008 g | -88% |
| SFA 16:0 (Palmitic acid) | 0.074 g | 0.310 g | -76% |
| SFA 18:0 (Stearic acid) | 0.059 g | 0.104 g | -43% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.008 g | -88% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.249 g | 0.637 g | -61% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.870 g | 1.65 g | -47% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.868 g | 1.45 g | -40% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | 0.195 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 | = |
| Tryptophan (EAA) | 0.735 g | 1.12 g | -34% |
| Threonine (EAA) | 1.96 g | 3.14 g | -38% |
| Isoleucine (EAA, BCAA) | 2.40 g | 4.25 g | -43% |
| Leucine (EAA, BCAA) | 3.50 g | 6.78 g | -48% |
| Lysine (EAA) | 1.98 g | 5.33 g | -63% |
| Methionine (EAA) | 1.04 g | 1.13 g | -8% |
| Cystine (conditionally essential) | 0.952 g | 1.05 g | -9% |
| Phenylalanine (EAA) | 2.47 g | 4.59 g | -46% |
| Tyrosine (conditionally essential) | 1.41 g | 3.22 g | -56% |
| Valine (EAA, BCAA) | 2.78 g | 4.10 g | -32% |
| Arginine (conditionally essential) | 5.07 g | 6.67 g | -24% |
| Histidine (EAA) | 1.33 g | 2.30 g | -42% |
| Alanine | 2.36 g | 3.59 g | -34% |
| Aspartic acid | 5.16 g | 10.2 g | -49% |
| Glutamic acid | 11.8 g | 17.5 g | -33% |
| Glycine (conditionally essential) | 3.08 g | 3.60 g | -14% |
| Proline (conditionally essential) | 2.49 g | 4.96 g | -50% |
| Serine | 2.27 g | 4.59 g | -51% |
| Alcohol, ethyl | 0 g | 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.
Seeds, sunflower seed flour, partially defatted nutrition facts Soy protein isolate nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +10892% in Seeds, sunflower seed flour, partially defatted Selenium, Se +7175% in Seeds, sunflower seed flour, partially defatted Thiamin (Vitamin B1) +1711% in Seeds, sunflower seed flour, partially defatted Magnesium, Mg +787% in Seeds, sunflower seed flour, partially defatted
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