Soy meal vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy meal, defatted, raw is higher in more vitamins & minerals
Calories (kcal)
Soy meal 337
Egg 382
Protein (g)
Soy meal 49.2
Egg 81.1
Carbs (g)
Soy meal 35.9
Egg 7.80
Fat (g)
Soy meal 2.39
Egg 0
Fiber (g)
Soy meal —
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 49.2g per 100g.
Which has fewer calories?
Soy meal, defatted, raw — 337 vs 382 kcal per 100g.
Which is more nutrient-dense?
Soy meal, defatted, 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 | Soy meal | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 337 kcal | 382 kcal | -12% |
| Macronutrients | |||
| Water | 6.94 g | 5.80 g | +20% |
| Protein | 49.2 g | 81.1 g | -39% |
| Total lipid (fat) | 2.39 g | 0 g | |
| Carbohydrate, by difference | 35.9 g | 7.80 g | +360% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.268 g | 0 g | |
| Fatty acids, total monounsaturated | 0.409 g | 0 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.691 mg | 0.005 mg | +13720% |
| Riboflavin (Vitamin B2) | 0.251 mg | 2.53 mg | -90% |
| Niacin (Vitamin B3) | 2.59 mg | 0.865 mg | +199% |
| Pantothenic acid (Vitamin B5) | 1.98 mg | 0.775 mg | +155% |
| Vitamin B-6 — Pyridoxine | 0.569 mg | 0.036 mg | +1481% |
| Biotin (Vitamin B7) | 303 ug | 18.0 ug | +1583% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.180 ug | -100% |
| 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 | 244 mg | 62.0 mg | +294% |
| Iron, Fe | 13.7 mg | 0.150 mg | +9033% |
| Magnesium, Mg | 306 mg | 88.0 mg | +248% |
| Phosphorus, P | 701 mg | 111 mg | +532% |
| Potassium, K | 2490 mg | 1125 mg | +121% |
| Sodium, Na | 3.00 mg | 1280 mg | -100% |
| Zinc, Zn | 5.06 mg | 0.100 mg | +4960% |
| Copper, Cu | 2.00 mg | 0.114 mg | +1654% |
| Manganese, Mn | 3.80 mg | 0.007 mg | +54186% |
| Selenium, Se | 3.30 ug | 125 ug | -97% |
| Other Nutrients | |||
| Energy | 1409 kj | 1598 kj | -12% |
| Ash | 5.58 g | 5.30 g | +5% |
| Total Sugars | — | 5.40 g | |
| Folic acid (Vitamin B9 — synthetic) | 303 ug | 18.0 ug | +1583% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 303 ug | 18.0 ug | +1583% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 40.0 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 | |
| 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) | 0.005 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.196 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.066 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.404 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.04 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.921 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.123 g | 0 g | |
| 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) | 0.653 g | 0.999 g | -35% |
| Threonine (EAA) | 1.95 g | 3.68 g | -47% |
| Isoleucine (EAA, BCAA) | 2.18 g | 4.58 g | -52% |
| Leucine (EAA, BCAA) | 3.66 g | 6.84 g | -46% |
| Lysine (EAA) | 2.99 g | 5.51 g | -46% |
| Methionine (EAA) | 0.606 g | 2.79 g | -78% |
| Cystine (conditionally essential) | 0.724 g | 2.10 g | -66% |
| Phenylalanine (EAA) | 2.35 g | 4.74 g | -50% |
| Tyrosine (conditionally essential) | 1.70 g | 3.15 g | -46% |
| Valine (EAA, BCAA) | 2.24 g | 5.16 g | -57% |
| Arginine (conditionally essential) | 3.49 g | 4.41 g | -21% |
| Histidine (EAA) | 1.21 g | 1.83 g | -34% |
| Alanine | 2.12 g | 4.68 g | -55% |
| Aspartic acid | 5.65 g | 8.25 g | -32% |
| Glutamic acid | 8.70 g | 10.8 g | -19% |
| Glycine (conditionally essential) | 2.08 g | 2.84 g | -27% |
| Proline (conditionally essential) | 2.63 g | 3.15 g | -17% |
| Serine | 2.61 g | 5.59 g | -53% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 80.8 mg | — | |
| Genistein | 115 mg | — | |
| Isoflavones | |||
| Total isoflavones | 210 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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