Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and whey protein powder:
Both lobster and whey protein powder are high in calories. Whey protein powder has 146% more calories than lobster - lobster has 143 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, lobster is lighter in protein, heavier in fat and similar to whey protein powder for carbs. Lobster has a macronutrient ratio of 78:9:13 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Whey Protein Powder | |
|---|---|---|
| Protein | 78% | 89% |
| Carbohydrates | 9% | 7% |
| Fat | 13% | 4% |
| Alcohol | ~ | ~ |
Lobster and whey protein powder contain similar amounts of carbs - lobster has 3.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than lobster - whey protein powder has 3.1g of dietary fiber per 100 grams and lobster does not contain significant amounts.
Both lobster and whey protein powder are high in protein. Whey protein powder has 196% more protein than lobster - lobster has 26.4g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both lobster and whey protein powder are low in saturated fat - lobster has 0.3g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Whey protein powder has 4.6 times less cholesterol than lobster - lobster has 90mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
Lobster has more Vitamin C than whey protein powder - lobster has 2.1mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Lobster has more Vitamin A than whey protein powder - lobster has 6ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and folate, however, lobster contains more niacin and pantothenic acid. Both lobster and whey protein powder contain significant amounts of Vitamin B12.
| Lobster | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.009 MG | 0.609 MG |
| Riboflavin | 0.056 MG | 2.017 MG |
| Niacin | 4.898 MG | 1.136 MG |
| Pantothenic acid | 0.404 MG | ~ |
| Vitamin B6 | 0.173 MG | 0.607 MG |
| Folate | 1 UG | 33 UG |
| Vitamin B12 | 4.04 UG | 2.45 UG |
Both lobster and whey protein powder are high in calcium. Whey protein powder has 644% more calcium than lobster - lobster has 63mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Lobster and whey protein powder contain similar amounts of iron - lobster has 1.4mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both lobster and whey protein powder are high in potassium. Whey protein powder has 140% more potassium than lobster - lobster has 208mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than lobster per 100 grams, however, lobster contains more dha, epa and dpa than whey protein powder per 100 grams.
| Lobster | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.034 G |
| DHA | 0.139 G | ~ |
| EPA | 0.341 G | ~ |
| DPA | 0.044 G | ~ |
| Total | 0.534 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than lobster per 100 grams.
| Lobster | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.017 G | 0.264 G |
| other omega 6 | 0.198 G | ~ |
| Total | 0.215 G | 0.264 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: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Whey Protein Powder (Protein powder, whey based, NFS) .
Cooked Lobster g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 | |||