Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and soy protein powder:
Both raw beef and soy protein powder are high in calories. Soy protein powder has 17% more calories than raw beef - raw beef has 332 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, raw beef is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Soy Protein Powder | |
|---|---|---|
| Protein | 18% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 82% | 13% |
| Alcohol | ~ | ~ |
Raw beef has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than raw beef - soy protein powder has 6.7g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
Soy protein powder is high in sugar and raw beef has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and raw beef does not contain significant amounts.
Both raw beef and soy protein powder are high in protein. Soy protein powder has 287% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and soy protein powder has 55.6g of protein.
Raw beef is high in saturated fat and soy protein powder has 91% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Raw beef and soy protein powder contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Raw beef and soy protein powder contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Raw beef and soy protein powder contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Raw beef and soy protein powder contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, raw beef contains more pantothenic acid and Vitamin B12. Both raw beef and soy protein powder contain significant amounts of riboflavin, niacin and Vitamin B6.
| Raw Beef | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.044 MG | 0.288 MG |
| Riboflavin | 0.151 MG | 0.164 MG |
| Niacin | 3.382 MG | 2.357 MG |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.278 MG | 0.164 MG |
| Folate | 9 UG | 289 UG |
| Vitamin B12 | 2.07 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 642% more calcium than raw beef - raw beef has 24mg 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 632% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both raw beef and soy protein powder are high in potassium. Soy protein powder has 328% more potassium than raw beef - raw beef has 218mg 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 raw beef per 100 grams.
| Raw Beef | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.32 G |
| Total | 0.084 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 2.381 G |
| Total | 0.596 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .
Raw Beef 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 | |||