Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and soy protein powder:
Both pasta and soy protein powder are high in calories. Pasta is very similar to pasta for calories - pasta has 371 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Pasta has a macronutrient ratio of 14:82:4 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Soy Protein Powder | |
|---|---|---|
| Protein | 14% | 57% |
| Carbohydrates | 82% | 30% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
Pasta is high in carbohydrates and soy protein powder has 61% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both pasta and soy protein powder are high in dietary fiber. Soy protein powder has 109% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and pasta has 88% less sugar than soy protein powder - pasta has 2.7g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both pasta and soy protein powder are high in protein. Soy protein powder has 326% more protein than pasta - pasta has 13g of protein per 100 grams and soy protein powder has 55.6g of protein.
Pasta and soy protein powder contain similar amounts of saturated fat - pasta has 0.28g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Pasta and soy protein powder contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Pasta and soy protein powder contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Pasta has more thiamin, riboflavin, niacin and pantothenic acid. Both pasta and soy protein powder contain significant amounts of Vitamin B6 and folate.
| Pasta | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.891 MG | 0.288 MG |
| Riboflavin | 0.4 MG | 0.164 MG |
| Niacin | 7.177 MG | 2.357 MG |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | 0.164 MG |
| Folate | 237 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 748% more calcium than pasta - pasta has 21mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both pasta and soy protein powder are high in iron. Soy protein powder has 264% more iron than pasta - pasta has 3.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both pasta and soy protein powder are high in potassium. Soy protein powder has 318% more potassium than pasta - pasta has 223mg 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 pasta per 100 grams.
| Pasta | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.32 G |
| Total | 0.024 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than pasta per 100 grams.
| Pasta | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.54 G | 2.381 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Soy Protein Powder (Protein powder, soy based, NFS) .
Pasta 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 | |||