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  6. Soy protein isolate vs. Whey

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

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What are the main differences between soy protein isolate and whey?

  • Whey has less iron, copper, phosphorus, manganese, folate, zinc, choline, calcium, and vitamin B1 than soy protein isolate.
  • Soy protein isolate's daily need coverage for iron is 181% higher.
  • Soy protein isolate has 1493 times more manganese than whey. Soy protein isolate has 1.493mg of manganese, while whey has 0.001mg.
  • Whey contains less sodium.

We used Soy protein isolate and Whey, sweet, fluid types in this comparison.

Infographic

Soy protein isolate vs Whey 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%
Whey
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +278.7%
Contains more IronIron +24066.7%
Contains more CopperCopper +39875%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +1587%
Contains more ManganeseManganese +149200%
Contains more PotassiumPotassium +98.8%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +137.5%

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%
Whey
Whey
5
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin B1Vitamin B1 +388.9%
Contains more Vitamin B3Vitamin B3 +1843.2%
Contains more Vitamin B6Vitamin B6 +222.6%
Contains more FolateFolate +17500%
Contains more CholineCholine +1093.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58%
Contains more Vitamin B5Vitamin B5 +538.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy protein isolate Whey DV% diff.
Iron 14.5mg 0.06mg 181%
Copper 1.599mg 0.004mg 177%
Protein 88.32g 0.85g 175%
Phosphorus 776mg 46mg 104%
Manganese 1.493mg 0.001mg 65%
Folate 176µg 1µg 44%
Sodium 1005mg 54mg 41%
Zinc 4.03mg 0.13mg 35%
Choline 190.9mg 16mg 32%
Calories 335kcal 27kcal 15%
Calcium 178mg 47mg 13%
Vitamin B12 0µg 0.28µg 12%
Vitamin B1 0.176mg 0.036mg 12%
Polyunsaturated fat 1.648g 0.011g 11%
Vitamin B3 1.438mg 0.074mg 9%
Magnesium 39mg 8mg 7%
Vitamin B5 0.06mg 0.383mg 6%
Fats 3.39g 0.36g 5%
Vitamin B6 0.1mg 0.031mg 5%
Vitamin B2 0.1mg 0.158mg 4%
Selenium 0.8µg 1.9µg 2%
Carbs 0g 5.14g 2%
Potassium 81mg 161mg 2%
Monounsaturated fat 0.645g 0.1g 1%
Cholesterol 0mg 2mg 1%
Saturated fat 0.422g 0.23g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 5.14g N/A
Sugar 0g 5.14g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 1.116mg 0.013mg 0%
Threonine 3.137mg 0.054mg 0%
Isoleucine 4.253mg 0.047mg 0%
Leucine 6.783mg 0.078mg 0%
Lysine 5.327mg 0.068mg 0%
Methionine 1.13mg 0.016mg 0%
Phenylalanine 4.593mg 0.027mg 0%
Valine 4.098mg 0.046mg 0%
Histidine 2.303mg 0.016mg 0%

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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +10290.6%
Contains more FatsFats +841.7%
Contains more OtherOther +524.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1769.9%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +545%
Contains more Poly. FatPolyunsaturated fat +14881.8%
Contains less Sat. FatSaturated fat -45.5%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.