Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and soy protein powder:
Soy protein powder is high in calories and apple has 87% less calories than soy protein powder - apple has 52 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Apple has a macronutrient ratio of 2:96:3 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Soy Protein Powder | |
|---|---|---|
| Protein | 2% | 57% |
| Carbohydrates | 96% | 30% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
Apple has 52% less carbohydrates than soy protein powder - apple has 13.8g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.
Both apple and soy protein powder are high in dietary fiber. Soy protein powder has 179% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and apple has 53% less sugar than soy protein powder - apple has 10.4g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 212 times more protein than apple - apple has 0.26g of protein per 100 grams and soy protein powder has 55.6g of protein.
Apple has 38.6 times less saturated fat than soy protein powder - apple has 0.03g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Apple has more Vitamin C than soy protein powder - apple has 4.6mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Apple and soy protein powder contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Apple and soy protein powder contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Apple and soy protein powder contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid.
| Apple | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.017 MG | 0.288 MG |
| Riboflavin | 0.026 MG | 0.164 MG |
| Niacin | 0.091 MG | 2.357 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.164 MG |
| Folate | 3 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 28 times more calcium than apple - apple has 6mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 99 times more iron than apple - apple has 0.12mg of iron per 100 grams and soy protein powder has 12mg of iron.
Soy protein powder is an excellent source of potassium and it has 772% more potassium than apple - apple has 107mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.32 G |
| Total | 0.009 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than apple per 100 grams.
| Apple | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.043 G | 2.381 G |
| Total | 0.043 G | 2.381 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Soy Protein Powder (Protein powder, soy based, NFS) .
Apple g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||