Soy Protein Isolate
90.0gprotein / 100g375 cal · 1.0g fat · $$ · Quality 0.9
Soybeans (mature, cooked)
18.2gprotein / 100g173 cal · 9.0g fat · $ · Quality 0.85
Soy Protein Isolate is in a different weight class here, protein-wise: 90.0g per 100g vs Soybeans (mature, cooked)'s 18.2g, a 71.8g difference that's more about food category than food quality.
Soy Protein Isolate also carries the stronger amino acid profile (one of the highest-quality plant proteins, near-complete on its own), while Soybeans (mature, cooked) is DIAAS-adjusted, complete plant protein.
On price, Soybeans (mature, cooked) wins clearly — $ against Soy Protein Isolate's $$.
Soy Protein Isolate's typical serving also delivers more leucine (2450mg vs Soybeans (mature, cooked)'s 1400mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Soy Protein Isolate wins clearly. Choose Soybeans (mature, cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Soy Protein Isolate | Soybeans (mature, cooked) |
|---|---|---|
| Protein | 90.0g | 18.2g |
| Calories | 375 | 173 |
| Fat | 1.0g | 9.0g |
| Carbs | 2.0g | 8.4g |
| Fiber | 1.5g | 6.0g |
| Quality score | 0.9 | 0.85 |
| Relative cost | $$ | $ |
| Prep time | 1 min | 90 min |
Frequently asked
Which has more protein, soy protein isolate or soybeans (mature, cooked)?
Soy Protein Isolate has 90.0g of protein per 100g compared to Soybeans (mature, cooked)'s 18.2g.
Which is lower in calories?
Soybeans (mature, cooked) is lower in calories per 100g, at 173 vs the other's 375.