Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork
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 pork and soy protein powder:
Both raw pork and soy protein powder are high in calories. Soy protein powder has 48% more calories than raw pork - raw pork has 263 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, raw pork is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Raw pork has a macronutrient ratio of 26:0:74 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Soy Protein Powder | |
|---|---|---|
| Protein | 26% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 74% | 13% |
| Alcohol | ~ | ~ |
Raw pork has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and raw pork does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than raw pork - soy protein powder has 6.7g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
Soy protein powder is high in sugar and raw pork has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and raw pork does not contain significant amounts.
Both raw pork and soy protein powder are high in protein. Soy protein powder has 229% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Raw pork is high in saturated fat and soy protein powder has 86% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Raw pork has more Vitamin C than soy protein powder - raw pork has 0.7mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Raw pork and soy protein powder contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Raw pork has more thiamin, pantothenic acid, Vitamin B6 and Vitamin B12, however, soy protein powder contains more folate. Both raw pork and soy protein powder contain significant amounts of riboflavin and niacin.
| Raw Pork | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.732 MG | 0.288 MG |
| Riboflavin | 0.235 MG | 0.164 MG |
| Niacin | 4.338 MG | 2.357 MG |
| Pantothenic acid | 0.668 MG | ~ |
| Vitamin B6 | 0.383 MG | 0.164 MG |
| Folate | 5 UG | 289 UG |
| Vitamin B12 | 0.7 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 11 times more calcium than raw pork - raw pork has 14mg 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 12 times more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both raw pork and soy protein powder are high in potassium. Soy protein powder has 225% more potassium than raw pork - raw pork has 287mg 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 pork per 100 grams.
| Raw Pork | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.32 G |
| Total | 0.07 G | 0.32 G |
Comparing omega-6 fatty acids, both raw pork and soy protein powder contain significant amounts of linoleic acid.
| Raw Pork | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 1.67 G | 2.381 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.75 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 Pork (Pork, fresh, ground, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .
Raw Pork 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 | |||