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  6. Soy protein isolate vs. Egg

Soy protein isolate vs. Egg — In-Depth Nutrition Comparison

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Differences between soy protein isolate and eggs

  • Soy protein isolate has more iron, phosphorus, manganese, and folate, while eggs have more selenium, vitamin B12, copper, and vitamin B2.
  • Soy protein isolate's daily need coverage for iron is 166% higher.
  • Eggs contain 57 times less manganese than soy protein isolate. Soy protein isolate contains 1.493mg of manganese, while eggs contain 0.026mg.
  • The amount of sodium in eggs is lower.

The food types used in this comparison are Soy protein isolate and Egg, whole, cooked, hard-boiled.

Infographic

Soy protein isolate vs Egg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 53% 7.1% 544% 533% 110% 333% 131% 195% 4.4%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +256%
Contains more IronIron +1118.5%
Contains more ZincZinc +283.8%
Contains more PhosphorusPhosphorus +351.2%
Contains more ManganeseManganese +5642.3%
Contains more PotassiumPotassium +55.6%
Contains more CopperCopper +25.1%
Contains less SodiumSodium -87.7%
Contains more SeleniumSelenium +3750%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 44% 23% 27% 3.6% 23% 0% 0% 132% 104%
Egg
Egg
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +2146.9%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +413%
Contains more Vitamin B5Vitamin B5 +2230%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +53.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Soy protein isolate Egg DV% diff.
Iron 14.5mg 1.19mg 166%
Protein 88.32g 12.58g 151%
Cholesterol 0mg 373mg 124%
Phosphorus 776mg 172mg 86%
Manganese 1.493mg 0.026mg 64%
Selenium 0.8µg 30.8µg 55%
Vitamin B12 0µg 1.11µg 46%
Copper 1.599mg 2mg 45%
Sodium 1005mg 124mg 38%
Folate 176µg 44µg 33%
Vitamin B2 0.1mg 0.513mg 32%
Vitamin B5 0.06mg 1.398mg 27%
Zinc 4.03mg 1.05mg 27%
Choline 190.9mg 293.8mg 19%
Vitamin A 0µg 149µg 17%
Calcium 178mg 50mg 13%
Saturated fat 0.422g 3.267g 13%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Fats 3.39g 10.61g 11%
Monounsaturated fat 0.645g 4.077g 9%
Vitamin B3 1.438mg 0.064mg 9%
Calories 335kcal 155kcal 9%
Vitamin B1 0.176mg 0.066mg 9%
Vitamin E 0mg 1.03mg 7%
Magnesium 39mg 10mg 7%
Vitamin B6 0.1mg 0.121mg 2%
Polyunsaturated fat 1.648g 1.414g 2%
Potassium 81mg 126mg 1%
Carbs 0g 1.12g 0%
Net carbs 0g 1.12g N/A
Sugar 0g 1.12g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 1.116mg 0.153mg 0%
Threonine 3.137mg 0.604mg 0%
Isoleucine 4.253mg 0.686mg 0%
Leucine 6.783mg 1.075mg 0%
Lysine 5.327mg 0.904mg 0%
Methionine 1.13mg 0.392mg 0%
Phenylalanine 4.593mg 0.668mg 0%
Valine 4.098mg 0.767mg 0%
Histidine 2.303mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
88% 3% 5% 3%
Protein: 88.32 g
Fats: 3.39 g
Carbs: 0 g
Water: 4.98 g
Other: 3.31 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +602.1%
Contains more OtherOther +209.3%
Contains more FatsFats +213%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1398.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.422 g
Monounsaturated fat: Mono. Fat 0.645 g
Polyunsaturated fat: Poly. Fat 1.648 g
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Poly. FatPolyunsaturated fat +16.5%
Contains more Mono. FatMonounsaturated fat +532.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy protein isolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174276/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.