Compare nutritional values, benefits and context to choose the best option for your goal.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Food
Food
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Total foods
2
items analyzed
Best choice
Soy protein
Average protein
79,2 g
per 100g
Average carbs
4,7 g
per 100g
Average fat
2,7 g
per 100g
When choosing between Soy protein and Egg, chicken, white, dehydrated, pasteurized, Brazil, soy protein offers higher protein content and lower carbs, making it the better option for muscle building and low-carb diets. However, the egg white provides fewer calories and less fat, which is advantageous for calorie-conscious consumers.
When choosing between Soy Protein and Egg, chicken, white, dehydrated, pasteurized, Brazil, soy Protein offers higher Protein content and lower Carbs, making it the better option for muscle building and low-carb diets. However, the egg white provides fewer Calories and less Fat, which is advantageous for calorie-conscious consumers.
Soy Protein contains slightly more Protein per 100 grams (80.5g vs 78g), with significantly fewer Carbs (1.76g vs 7.65g). It also has higher Fiber content and more Calories overall. The egg white excels in calorie and Fat control but lags behind in total Protein and Fiber.
If your goal is maximizing Protein intake with minimal Carbs and Fiber, soy Protein is the clear winner. It's ideal for vegans, vegetarians, or those seeking a highly concentrated plant-based Protein source.
Opt for egg white if you prioritize low Calories, natural whole-food sources, and simplicity, especially in diets needing quick Protein without added fats or Carbs.
Despite its benefits, soy Protein may not be suitable for those sensitive to soy or with allergies. It also lacks some of the natural nutrients found in whole eggs, such as certain vitamins and minerals, which are absent from the data.
For most practical purposes, especially if you're focused on high Protein, low Carbs, and dietary flexibility, soy Protein is the superior choice. But if you prefer natural, minimally processed foods and are not restricted by soy allergies or preferences, egg whites remain a solid, wholesome option.
Food
Food
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Egg, chicken, white, dehydrated, pasteurized, Brazil | 346,0 | 78,0 | 7,7 | 0,3 | 0,0 | 10/10 |
Soy protein | 402,0 | 80,5 | 1,8 | 5,0 | 5,6 | 10/10 |
Food
Food
Protein
High
Carbs
Low
Fat
Low
Calories
High
Summary
Decide better
For the goal of food comparison, Soy protein has the edge across the main nutrients.
Soy protein tends to be the better choice based on higher protein and lower carbs.
Choose egg white when low calories and natural whole food are priorities; opt for soy protein if you want higher protein density and lower carbs.
All macro values referenced are per 100 grams.
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