Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and soy protein powder:
Both lamb and soy protein powder are high in calories. Soy protein powder has 37% more calories than lamb - lamb has 283 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, lamb is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Lamb has a macronutrient ratio of 36:0:64 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Soy Protein Powder | |
|---|---|---|
| Protein | 36% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 64% | 13% |
| Alcohol | ~ | ~ |
Lamb has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and lamb does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than lamb - soy protein powder has 6.7g of dietary fiber per 100 grams and lamb does not contain significant amounts.
Soy protein powder is high in sugar and lamb has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and lamb does not contain significant amounts.
Both lamb and soy protein powder are high in protein. Soy protein powder has 124% more protein than lamb - lamb has 24.8g of protein per 100 grams and soy protein powder has 55.6g of protein.
Lamb is high in saturated fat and soy protein powder has 86% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Lamb and soy protein powder contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Lamb and soy protein powder contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Lamb has more Vitamin K than soy protein powder - lamb has 5.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, lamb contains more niacin, pantothenic acid and Vitamin B12. Both lamb and soy protein powder contain significant amounts of riboflavin and Vitamin B6.
| Lamb | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.1 MG | 0.288 MG |
| Riboflavin | 0.25 MG | 0.164 MG |
| Niacin | 6.7 MG | 2.357 MG |
| Pantothenic acid | 0.66 MG | ~ |
| Vitamin B6 | 0.14 MG | 0.164 MG |
| Folate | 19 UG | 289 UG |
| Vitamin B12 | 2.61 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 709% more calcium than lamb - lamb has 22mg 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 570% more iron than lamb - lamb has 1.8mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both lamb and soy protein powder are high in potassium. Soy protein powder has 175% more potassium than lamb - lamb has 339mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, both lamb and soy protein powder contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.32 G |
| Total | 0.26 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than lamb per 100 grams.
| Lamb | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 1.07 G | 2.381 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 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: Lamb (Lamb, ground, cooked, broiled) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked Lamb 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 % |
|
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 | |||