Table 2.
Nutrient comparison of ‘whole’ vs. ‘processed’ food sources matched for 30 g protein 1.
| Nutrient (% Daily Value ) |
Protein Source | |||||
|---|---|---|---|---|---|---|
| Whole Milk | Skim Milk | Whole Egg | Egg White | Tempeh | Soy Isolate | |
| Protein, g | 30 | 30 | 30 | 30 | 30 | 30 |
| Carbohydrates, g | 45 | 45 | 2 | 2 | 12 | 0 |
| Fat, g | 31 | 1 | 22 | 0 | 17 | 1 |
| Palmitic acid, g | 7.9 | 0.2 | 5.3 | 0 | 3.3 | 0.1 |
| Docosahexaenoic acid, mg | 0 | 0 | 139 | 0 | 0 | 0 |
| Calcium, mg | 1076 (108%) | 1086 (108%) | 134 (13%) | 2 (2%) | 145 (15%) | 61 (6%) |
| Iron, mg | 0.27 (2%) | 0.29 (2%) | 4.18 (23%) | 0.22 (1%) | 3.21 (18%) | 4.93 (27%) |
| Magnesium, mg | 98 (25%) | 95 (24%) | 29 (7%) | 30 (7%) | 116 (29%) | 13 (4%) |
| Phosphorus, mg | 800 (114%) | 899 (128%) | 473 (67%) | 41 (6%) | 381 (54%) | 264 (38%) |
| Selenium, mg | 35 (50%) | 27 (40%) | 73 (104%) | 55 (78%) | 0 (0%) | 0 (0%) |
| Sodium, mg | 410 (18%) | 374 (16%) | 339 (15%) | 457 (20%) | 21 (1%) | 342 (15%) |
| Potassium, mg | 1389 (40%) | 1257 (36%) | 330 (9%) | 449 (13%) | 604 (17%) | 28 (1%) |
| Zinc, mg | 3.74 (27%) | 3.52 (25%) | 3.08 (22%) | 0.08 (1%) | 2.37 (17%) | 1.37 (10%) |
| Vitamin A, IU | 1543 (30%) | 0 2 (0%) | 1291 (26%) | 0 (0%) | 0 (0%) | 0 (0%) |
| Vitamin B6, mg | 0.33 (13%) | 0.34(13%) | 0.40 (16%) | 0.01 (1%) | 0.30 (12%) | 0.03 (1%) |
| Vitamin B12, μg | 4.45 (74%) | 4.29 (72%) | 2.13 (36%) | 0.25 (4%) | 0.21 (4%) | 0 (0%) |
| Vitamin D, IU | 19 (2%) | 0 (0%) | 196 (25%) | 0 (0%) | 0 (0%) | 0 (0%) |
| Vitamin E, mg | 0.67 (3%) | 0.09 (1%) | 2.51 (13%) | 0 (0%) | 0 (0%) | 0 (0%) |
| Vitamin K, μg | 2.9 (4%) | 0 (0%) | 0.7 (1%) | 0 (0%) | 0 (0%) | 0 (0%) |
| Pantothenic Acid | 3.5 (71%) | 3.2 (63%) | 3.6 (73%) | 0.5 (10%) | 0.6 (14%) | 0 (0%) |
1 Data from USDA National Nutrient Database for Standard Reference, Release 28 (Slightly revised) [57]. 2 1816 IU if fortified with retinyl palmitate.