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
79,3 g
per 100g
Average carbs
2,5 g
per 100g
Average fat
3,3 g
per 100g
For most practical purposes, soy protein offers higher protein content with fewer carbs and calories, making it ideal for clean, high-protein diets. Whey-based supplements, however, provide slightly less protein but come with a more nutrient-dense profile, including added minerals and vitamins.
For most practical purposes, soy Protein offers higher Protein content with fewer Carbs and Calories, making it ideal for clean, high-Protein diets. Whey-based supplements, however, provide slightly less Protein but come with a more nutrient-dense profile, including added minerals and vitamins.
When comparing soy Protein and whey-based Protein powders, the standout differences are:
If your primary goal is maximizing Protein intake while minimizing Carbs and Calories, soy Protein is the clear winner. For those seeking additional minerals or who prefer dairy-based options, whey-based powders are more appropriate, especially if calorie intake needs to be controlled.
Choosing soy Protein isn't worth it if you require rapid, highly bioavailable Protein post-workout—whey Protein is typically absorbed faster and may be more effective for muscle recovery. Conversely, whey isn't ideal for vegans or individuals with dairy allergies, where soy offers a plant-based alternative.
Based on the data, soy Protein is general nutritionly better for high-Protein, low-carb diets, and those looking for a plant-based option. However, if you're after mineral enrichment with slightly lower Calories and Carbs, whey-based supplements serve well. Ultimately, choose based on your dietary preferences, nutritional needs, and any allergies or sensitivities.
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 |
|---|---|---|---|---|---|---|
Soy protein | 402,0 | 80,5 | 1,8 | 5,0 | 5,6 | 10/10 |
Supplement, protein powder whey based | 339,0 | 78,1 | 3,2 | 1,6 | 3,1 | 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 choice best aligned with this page's data.
Choose Soy protein (Protein 80.5g, Calories 402 kcal, Carbs 1.76g) when maximizing protein and minimizing carbs; opt for whey (Protein 78.1g, Calories 339 kcal, Carbs 3.22g) if mineral content and lower calories matter.
On this page, unless noted otherwise, main macros are per 100 g.
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