Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and soy protein powder:
Soy protein powder is high in calories and kale has 91% less calories than soy protein powder - kale has 35 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, kale is much lighter in protein, heavier in carbs and heavier in fat compared to soy protein powder per calorie. Kale has a macronutrient ratio of 28:41:31 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Soy Protein Powder | |
|---|---|---|
| Protein | 28% | 57% |
| Carbohydrates | 41% | 30% |
| Fat | 31% | 13% |
| Alcohol | ~ | ~ |
Kale has signficantly less carbohydrates than soy protein powder - kale has 4.4g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.
Both kale and soy protein powder are high in dietary fiber. Soy protein powder has 63% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and kale has 96% less sugar than soy protein powder - kale has 0.99g 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 18 times more protein than kale - kale has 2.9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Kale and soy protein powder contain similar amounts of saturated fat - kale has 0.18g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Kale is an excellent source of Vitamin C and it has more Vitamin C than soy protein powder - kale has 93.4mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Kale is an excellent source of Vitamin A and it has more Vitamin A than soy protein powder - kale has 241ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Kale has more Vitamin E than soy protein powder - kale has 0.66mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Kale is an excellent source of Vitamin K and it has more Vitamin K than soy protein powder - kale has 389.6ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, niacin and folate, however, kale contains more riboflavin and pantothenic acid. Both kale and soy protein powder contain significant amounts of Vitamin B6.
| Kale | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.113 MG | 0.288 MG |
| Riboflavin | 0.347 MG | 0.164 MG |
| Niacin | 1.18 MG | 2.357 MG |
| Pantothenic acid | 0.37 MG | ~ |
| Vitamin B6 | 0.147 MG | 0.164 MG |
| Folate | 62 UG | 289 UG |
Both kale and soy protein powder are high in calcium. Kale has 43% more calcium than soy protein powder - kale has 254mg 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 650% more iron than kale - kale has 1.6mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both kale and soy protein powder are high in potassium. Soy protein powder has 168% more potassium than kale - kale has 348mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, both kale and soy protein powder contain significant amounts of alpha linoleic acid (ALA).
| Kale | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.32 G |
| Total | 0.378 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than kale per 100 grams.
| Kale | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.291 G | 2.381 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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: Kale (Kale, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .
Kale 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||