Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and soy protein powder:
Both chicken breast and soy protein powder are high in calories. Soy protein powder has 135% more calories than chicken breast - chicken breast has 165 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to soy protein powder per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Soy Protein Powder | |
|---|---|---|
| Protein | 79% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 21% | 13% |
| Alcohol | ~ | ~ |
Chicken breast has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - soy protein powder has 6.7g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Soy protein powder is high in sugar and chicken breast has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Both chicken breast and soy protein powder are high in protein. Soy protein powder has 79% more protein than chicken breast - chicken breast has 31g of protein per 100 grams and soy protein powder has 55.6g of protein.
Chicken breast and soy protein powder contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Chicken breast has more Vitamin A than soy protein powder - chicken breast has 6ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Chicken breast has more Vitamin D than soy protein powder - chicken breast has 5iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Chicken breast and soy protein powder contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Chicken breast and soy protein powder contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken breast and soy protein powder contain significant amounts of riboflavin.
| Chicken Breast | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.07 MG | 0.288 MG |
| Riboflavin | 0.114 MG | 0.164 MG |
| Niacin | 13.712 MG | 2.357 MG |
| Pantothenic acid | 0.965 MG | ~ |
| Vitamin B6 | 0.6 MG | 0.164 MG |
| Folate | 4 UG | 289 UG |
| Vitamin B12 | 0.34 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 10 times more calcium than chicken breast - chicken breast has 15mg 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 10 times more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both chicken breast and soy protein powder are high in potassium. Soy protein powder has 264% more potassium than chicken breast - chicken breast has 256mg 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 chicken breast per 100 grams, however, chicken breast contains more dha than soy protein powder per 100 grams.
| Chicken Breast | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.32 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than chicken breast per 100 grams.
| Chicken Breast | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.59 G | 2.381 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked Chicken Breast 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 | |||