Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and soy protein powder:
Soy protein powder is high in calories and pea has 79% less calories than soy protein powder - pea has 81 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, peas is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Peas has a macronutrient ratio of 26:69:5 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Soy Protein Powder | |
|---|---|---|
| Protein | 26% | 57% |
| Carbohydrates | 69% | 30% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
Pea has 50% less carbohydrates than soy protein powder - pea has 14.5g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both peas and soy protein powder are high in dietary fiber. Soy protein powder has 18% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and pea has 74% less sugar than soy protein powder - pea has 5.7g 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 925% more protein than pea - pea has 5.4g of protein per 100 grams and soy protein powder has 55.6g of protein.
Pea has 14.6 times less saturated fat than soy protein powder - pea has 0.07g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Pea is an excellent source of Vitamin C and it has more Vitamin C than soy protein powder - pea has 40mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Pea has more Vitamin A than soy protein powder - pea has 38ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Peas and soy protein powder contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Pea has more Vitamin K than soy protein powder - pea has 24.8ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Pea has more pantothenic acid, however, soy protein powder contains more folate. Both peas and soy protein powder contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Peas | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.266 MG | 0.288 MG |
| Riboflavin | 0.132 MG | 0.164 MG |
| Niacin | 2.09 MG | 2.357 MG |
| Pantothenic acid | 0.104 MG | ~ |
| Vitamin B6 | 0.169 MG | 0.164 MG |
| Folate | 65 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 612% more calcium than pea - pea has 25mg 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 716% more iron than pea - pea has 1.5mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both peas and soy protein powder are high in potassium. Soy protein powder has 282% more potassium than pea - pea has 244mg 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 pea per 100 grams.
| Peas | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.32 G |
| Total | 0.035 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than pea per 100 grams.
| Peas | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.152 G | 2.381 G |
| Total | 0.152 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: Peas (Peas, green, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .
Peas 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 | |||