Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Soybeans (mature, cooked)
18.2gprotein / 100g173 cal · 9.0g fat · $ · Quality 0.85
Chicken Breast (skinless) is in a different weight class here, protein-wise: 31.0g per 100g vs Soybeans (mature, cooked)'s 18.2g, a 12.8g difference that's more about food category than food quality.
Chicken Breast (skinless) also carries the stronger amino acid profile (high-DIAAS complete animal protein), while Soybeans (mature, cooked) is DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
The dietary-restriction question settles this for a lot of people before the macros even matter: Soybeans (mature, cooked) is vegan, Chicken Breast (skinless) isn't.
Chicken Breast (skinless)'s typical serving also delivers more leucine (2400mg vs Soybeans (mature, cooked)'s 1400mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Soybeans (mature, cooked) if you need it to be plant-based, choose Chicken Breast (skinless) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Chicken Breast (skinless) | Soybeans (mature, cooked) |
|---|---|---|
| Protein | 31.0g | 18.2g |
| Calories | 165 | 173 |
| Fat | 3.6g | 9.0g |
| Carbs | 0.0g | 8.4g |
| Fiber | 0.0g | 6.0g |
| Quality score | 0.94 | 0.85 |
| Relative cost | $ | $ |
| Prep time | 20 min | 90 min |
Frequently asked
Which has more protein, chicken breast (skinless) or soybeans (mature, cooked)?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Soybeans (mature, cooked)'s 18.2g.
Which is lower in calories?
Chicken Breast (skinless) is lower in calories per 100g, at 165 vs the other's 173.