Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and soy protein powder:
Both olive oil and soy protein powder are high in calories. Olive oil has 128% more calories than soy protein powder - olive oil has 884 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Soy Protein Powder | |
|---|---|---|
| Protein | ~ | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 100% | 13% |
| Alcohol | ~ | ~ |
Olive oil has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than olive oil - soy protein powder has 6.7g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Soy protein powder is high in sugar and olive oil has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and olive oil does not contain significant amounts.
Soy protein powder is an excellent source of protein and it has more protein than olive oil - soy protein powder has 55.6g of protein per 100 grams and olive oil does not contain significant amounts.
Olive oil is high in saturated fat and soy protein powder has 92% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than soy protein powder - olive oil has 14.4mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Olive oil has more Vitamin K than soy protein powder - olive oil has 60.2ug 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.
| Olive Oil | Soy Protein Powder | |
|---|---|---|
| Thiamin | ~ | 0.288 MG |
| Riboflavin | ~ | 0.164 MG |
| Niacin | ~ | 2.357 MG |
| Vitamin B6 | ~ | 0.164 MG |
| Folate | ~ | 289 UG |
Soy protein powder is an excellent source of calcium and it has 177 times more calcium than olive oil - olive oil has 1mg 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 20 times more iron than olive oil - olive oil has 0.56mg 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 932 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than soy protein powder per 100 grams.
| Olive Oil | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.32 G |
| Total | 0.761 G | 0.32 G |
Comparing omega-6 fatty acids, olive oil has more linoleic acid than soy protein powder per 100 grams.
| Olive Oil | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 2.381 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Soy Protein Powder (Protein powder, soy based, NFS) .
Olive Oil 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 % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||