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 isolate powder
Average protein
83,0 g
per 100g
Average carbs
5,5 g
per 100g
Average fat
2,2 g
per 100g
The practical answer: Soy protein isolate powder outperforms Rice protein powder in most key nutrients. It offers higher protein content and lower calories per 100g, making it the better choice for muscle building and calorie-conscious diets.
The practical answer: Soy Protein isolate powder outperforms Rice Protein powder in most key nutrients. It offers higher Protein content and lower Calories per 100g, making it the better choice for muscle building and calorie-conscious diets.
When comparing the two, Soy Protein isolate powder delivers:
Additionally, soy packs more iron and calcium, while rice has a slightly higher Fiber content.
If your main goal is maximal Protein intake with fewer Calories and Carbs, Soy Protein isolate powder is your best bet. It’s especially suited for muscle building, weight loss, or keto diets. Conversely, Rice Protein powder might be preferable if you’re seeking a plant-based option with a moderate Protein boost and extra Fiber, though it’s less Protein-dense overall.
Skip soy Protein isolate if you need to limit sodium intake or experience soy sensitivities. Meanwhile, rice Protein is less advantageous for those prioritizing high Protein and low Carbs, making it less suitable for athletes or those on strict low-carb plans.
For most practical purposes—maximizing Protein, reducing Calories, and supporting low-carb diets—Soy Protein isolate powder clearly wins. Use rice Protein mainly if you prefer a plant-based, hypoallergenic alternative with slightly higher Fiber and lower Protein density.
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 |
|---|---|---|---|---|---|---|
Rice protein powder | 370,0 | 78,0 | 8,0 | 3,5 | 2,0 | 10/10 |
Soy protein isolate powder | 335,0 | 88,0 | 3,0 | 1,0 | 0,0 | 10/10 |
Food
Food
Protein
High
Carbs
Low
Fat
Low
Calories
High
Summary
Decide better
For the goal of food comparison, Soy protein isolate powder has the edge across the main nutrients.
Soy protein isolate powder tends to be the choice best aligned with this page's data.
Choose Rice protein when you want a plant-based, moderate protein source; opt for Soy protein isolate when maximizing protein and minimizing calories and carbs.
On this page, unless noted otherwise, main macros are per 100 g.
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