Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and soy protein powder:
Both chicken and soy protein powder are high in calories. Soy protein powder has 105% more calories than chicken - chicken has 189 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, chicken is lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Chicken has a macronutrient ratio of 49:0:51 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Soy Protein Powder | |
|---|---|---|
| Protein | 49% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 51% | 13% |
| Alcohol | ~ | ~ |
Chicken has signficantly less carbohydrates than soy protein powder - soy protein powder has 28.9g of total carbs per 100 grams and chicken does not contain significant amounts.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than chicken - soy protein powder has 6.7g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Soy protein powder is high in sugar and chicken has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and chicken does not contain significant amounts.
Both chicken and soy protein powder are high in protein. Soy protein powder has 139% more protein than chicken - chicken has 23.3g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 64% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both chicken and soy protein powder are low in trans fat - chicken has 0.09g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Chicken has more Vitamin E than soy protein powder - chicken has 0.39mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Chicken and soy protein powder contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, chicken contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken and soy protein powder contain significant amounts of riboflavin.
| Chicken | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.121 MG | 0.288 MG |
| Riboflavin | 0.302 MG | 0.164 MG |
| Niacin | 7.107 MG | 2.357 MG |
| Pantothenic acid | 1.327 MG | ~ |
| Vitamin B6 | 0.538 MG | 0.164 MG |
| Folate | 2 UG | 289 UG |
| Vitamin B12 | 0.51 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 21 times more calcium than chicken - chicken has 8mg 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 11 times more iron than chicken - chicken has 0.93mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both chicken and soy protein powder are high in potassium. Soy protein powder has 38% more potassium than chicken - chicken has 677mg 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 chicken per 100 grams, however, chicken contains more dha and dpa than soy protein powder per 100 grams.
| Chicken | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.32 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.32 G |
Comparing omega-6 fatty acids, both chicken and soy protein powder contain significant amounts of linoleic acid.
| Chicken | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 2.381 G |
| Total | 1.838 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked Chicken 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 | |||