Soy protein isolate vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Soy protein 335
Seeds 333
Protein (g)
Soy protein 88.3
Seeds 50.1
Carbs (g)
Soy protein 0
Seeds 35.5
Fat (g)
Soy protein 3.39
Seeds 1.75
Fiber (g)
Soy protein 0
Seeds —
Quick answers
Which has more protein?
Soy protein isolate — 88.3g vs 50.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 335 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-fat 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 | 335 kcal | 333 kcal | +1% |
| Macronutrients | |||
| Water | 4.98 g | 7.10 g | -30% |
| Protein | 88.3 g | 50.1 g | +76% |
| Total lipid (fat) | 3.39 g | 1.75 g | +94% |
| Carbohydrate, by difference | 0 g | 35.5 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.422 g | 0.201 g | +110% |
| Fatty acids, total monounsaturated | 0.645 g | 0.543 g | +19% |
| 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 | 81.0 mg | 397 mg | -80% |
| Sodium, Na | 1005 mg | 39.0 mg | +2477% |
| 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 | 1401 kj | 1393 kj | +1% |
| 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) | 0.008 g | 0.004 g | +100% |
| SFA 16:0 (Palmitic acid) | 0.310 g | 0.128 g | +142% |
| SFA 18:0 (Stearic acid) | 0.104 g | 0.060 g | +73% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | 0.004 g | +100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.637 g | 0.536 g | +19% |
| 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 | 1.65 g | 0.630 g | +162% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.45 g | 0.618 g | +135% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.195 g | 0.011 g | +1673% |
| 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 | — | |
| 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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