Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
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 beef and soy protein powder:
Both beef and soy protein powder are high in calories. Soy protein powder has 40% more calories than beef - beef has 277 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, beef is lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Beef has a macronutrient ratio of 38:0:62 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Soy Protein Powder | |
|---|---|---|
| Protein | 38% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 62% | 13% |
| Alcohol | ~ | ~ |
Beef has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and beef does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than beef - soy protein powder has 6.7g of dietary fiber per 100 grams and beef does not contain significant amounts.
Soy protein powder is high in sugar and beef has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and beef does not contain significant amounts.
Both beef and soy protein powder are high in protein. Soy protein powder has 119% more protein than beef - beef has 25.4g of protein per 100 grams and soy protein powder has 55.6g of protein.
Beef is high in saturated fat and soy protein powder has 85% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Beef and soy protein powder contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Beef and soy protein powder contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Beef and soy protein powder contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Beef and soy protein powder contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, beef contains more pantothenic acid and Vitamin B12. Both beef and soy protein powder contain significant amounts of riboflavin, niacin and Vitamin B6.
| Beef | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.051 MG | 0.288 MG |
| Riboflavin | 0.176 MG | 0.164 MG |
| Niacin | 4.537 MG | 2.357 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.164 MG |
| Folate | 11 UG | 289 UG |
| Vitamin B12 | 2.9 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 409% more calcium than beef - beef has 35mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both beef and soy protein powder are high in iron. Soy protein powder has 433% more iron than beef - beef has 2.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both beef and soy protein powder are high in potassium. Soy protein powder has 239% more potassium than beef - beef has 275mg 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 beef per 100 grams.
| Beef | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.32 G |
| Total | 0.056 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than beef per 100 grams.
| Beef | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 2.381 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked 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 | |||