Soy protein isolate vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy protein isolate, potassium type is higher in more vitamins & minerals
Calories (kcal)
Soy protein 321
Seeds 333
Protein (g)
Soy protein 88.3
Seeds 50.1
Carbs (g)
Soy protein 2.59
Seeds 35.5
Fat (g)
Soy protein 0.530
Seeds 1.75
Fiber (g)
Soy protein 0
Seeds —
Quick answers
Which has more protein?
Soy protein isolate, potassium type — 88.3g vs 50.1g per 100g.
Which has fewer calories?
Soy protein isolate, potassium type — 321 vs 333 kcal per 100g.
Which is more nutrient-dense?
Soy protein isolate, potassium type 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 protein isolate | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 321 kcal | 333 kcal | -4% |
| Macronutrients | |||
| Water | 4.98 g | 7.10 g | -30% |
| Protein | 88.3 g | 50.1 g | +76% |
| Total lipid (fat) | 0.530 g | 1.75 g | -70% |
| Carbohydrate, by difference | 2.59 g | 35.5 g | -93% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.077 g | 0.201 g | -62% |
| Fatty acids, total monounsaturated | 0.117 g | 0.543 g | -78% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.176 mg | 2.52 mg | -93% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.269 mg | -63% |
| Niacin (Vitamin B3) | 1.44 mg | 12.5 mg | -89% |
| Pantothenic acid (Vitamin B5) | 0.060 mg | 2.74 mg | -98% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.142 mg | -30% |
| Biotin (Vitamin B7) | 176 ug | 29.0 ug | +507% |
| 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 | 3.00 ug | -100% |
| 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 | 178 mg | 149 mg | +19% |
| Iron, Fe | 14.5 mg | 14.2 mg | +2% |
| Magnesium, Mg | 39.0 mg | 338 mg | -88% |
| Phosphorus, P | 776 mg | 757 mg | +3% |
| Potassium, K | 1590 mg | 397 mg | +301% |
| Sodium, Na | 50.0 mg | 39.0 mg | +28% |
| Zinc, Zn | 4.03 mg | 10.0 mg | -60% |
| Copper, Cu | 1.60 mg | 1.42 mg | +12% |
| Manganese, Mn | 1.49 mg | 1.40 mg | +7% |
| Selenium, Se | 0.800 ug | — | |
| Other Nutrients | |||
| Energy | 1345 kj | 1393 kj | -3% |
| Ash | 3.58 g | 5.50 g | -35% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 176 ug | 29.0 ug | +507% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 176 ug | 29.0 ug | +507% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 64.0 IU | -100% |
| 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) | 0.001 g | 0.004 g | -75% |
| SFA 16:0 (Palmitic acid) | 0.056 g | 0.128 g | -56% |
| SFA 18:0 (Stearic acid) | 0.019 g | 0.060 g | -68% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.004 g | -75% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.116 g | 0.536 g | -78% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.002 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.299 g | 0.630 g | -53% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.264 g | 0.618 g | -57% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.011 g | +218% |
| 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) | 1.12 g | 1.10 g | +2% |
| Threonine (EAA) | 3.14 g | 2.08 g | +51% |
| Isoleucine (EAA, BCAA) | 4.25 g | 2.16 g | +97% |
| Leucine (EAA, BCAA) | 6.78 g | 3.84 g | +77% |
| Lysine (EAA) | 5.33 g | 1.61 g | +231% |
| Methionine (EAA) | 1.13 g | 1.66 g | -32% |
| Cystine (conditionally essential) | 1.05 g | 1.01 g | +3% |
| Phenylalanine (EAA) | 4.59 g | 2.66 g | +73% |
| Tyrosine (conditionally essential) | 3.22 g | 2.10 g | +53% |
| Valine (EAA, BCAA) | 4.10 g | 2.80 g | +46% |
| Arginine (conditionally essential) | 6.67 g | 7.44 g | -10% |
| Histidine (EAA) | 2.30 g | 1.48 g | +56% |
| Alanine | 3.59 g | 2.62 g | +37% |
| Aspartic acid | 10.2 g | 4.65 g | +119% |
| Glutamic acid | 17.5 g | 11.2 g | +56% |
| Glycine (conditionally essential) | 3.60 g | 3.43 g | +5% |
| Proline (conditionally essential) | 4.96 g | 2.29 g | +117% |
| Serine | 4.59 g | 2.73 g | +68% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 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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