Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and soy protein powder:
Soy protein powder is high in calories and banana has 77% less calories than soy protein powder - banana has 89 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Banana has a macronutrient ratio of 5:93:3 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Soy Protein Powder | |
|---|---|---|
| Protein | 5% | 57% |
| Carbohydrates | 93% | 30% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
Banana has 21% less carbohydrates than soy protein powder - banana has 22.8g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both banana and soy protein powder are high in dietary fiber. Soy protein powder has 158% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and banana has 45% less sugar than soy protein powder - banana has 12.2g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 49 times more protein than banana - banana has 1.1g of protein per 100 grams and soy protein powder has 55.6g of protein.
Banana and soy protein powder contain similar amounts of saturated fat - banana has 0.11g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Banana has signficantly more Vitamin C than soy protein powder - banana has 8.7mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Banana and soy protein powder contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Banana and soy protein powder contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Banana and soy protein powder contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin, niacin and folate, however, banana contains more pantothenic acid and Vitamin B6.
| Banana | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.031 MG | 0.288 MG |
| Riboflavin | 0.073 MG | 0.164 MG |
| Niacin | 0.665 MG | 2.357 MG |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | 0.164 MG |
| Folate | 20 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 34 times more calcium than banana - banana has 5mg 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 45 times more iron than banana - banana has 0.26mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both banana and soy protein powder are high in potassium. Soy protein powder has 161% more potassium than banana - banana has 358mg 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 banana per 100 grams.
| Banana | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.32 G |
| Total | 0.027 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than banana per 100 grams.
| Banana | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.046 G | 2.381 G |
| Total | 0.046 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: Banana (Bananas, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .
Banana 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 | |||