When it comes to choosing a source of protein, there are many options available. Two of the most popular options are soy chunks and eggs.
Soya chunks are made from soya bean that has been de-fatted and de-hulled. They are a rich protein source and contain all the essential amino acids your body needs.
On the other hand, eggs are also a complete protein source and contain all the essential amino acids. They are a good source of choline, vital for brain health.
While both foods are a great source of protein, which one is healthier overall?
To help you make an informed decision, In this post, I am going to compare soya chunks vs eggs in terms of their nutritional value and health benefits.
By the end of this post, you should better understand which option is healthier for you.
Soya chunks vs eggs: Nutritional comparison
Soya chunks are typically higher in calories as compared to eggs.
A 100g serving of soya chunks has about 345 calories, while eggs have 143 calories.
Although soya chunks are higher in calories, the good thing is that most calories in soya chunks come from protein, i.e. about 208 calories. While in eggs, most calories come from fat, i.e. about 117 calories.
If you are on a calorie deficit diet or simply looking to maintain a healthy weight, eggs are a better choice.
Both soya chunks and eggs are high-quality protein sources that contain all nine essential amino acids.
A 100g soya chunk serving comes with a whopping amount of 52g of protein, while eggs come with 13g of protein.
Eggs may appear to have less total protein than soy chunks, but they actually have higher levels of essential amino acids.
For example, eggs have higher levels of Branch chain amino acids (BCCAs) such as valine, leucine and isoleucine, making them a more high-quality protein source than soya chunks.
Furthermore, the protein in eggs(cooked) have 91% bioavailability, whereas the protein in soya chunks has only 74%.
However, that doesn’t mean soya chunks are not worth the protein. They are still one of the best complete plant-based protein sources for vegetarians and vegans.
Eggs don’t contain fiber because they are animal-based products, and if you pick any animal-based products, you won’t find fiber in them.
However, soya chunks are an excellent source of fiber, containing 13g per 100g serving.
Having enough fiber in your diet helps you feel full for longer and helps in weight loss.
Carbohydrates are the primary source of energy for your body.
Soya chunks are a good source of carbohydrates, providing 33g per 100g serving, whereas eggs are very low in carbohydrates.
However, eggs can be ideal for you if you are on a low-carb diet like keto.
When it comes to fat, there is a significant difference between soya chunks and eggs.
Soya chunks are very low in fat, whereas eggs are a good source of fat, with the majority of fat being unsaturated, aka good fat.
A 100g serving or roughly two medium-sized eggs contains 13g of fat, while the same serving of soya chunks contains just 0.5g of fat.
Vitamins and minerals
Both soya chunks and eggs are excellent sources of nutrients, but eggs are more balanced and better overall.
That’s because eggs provide higher levels of vitamins like A, B2, B12 and B9 than soya chunks.
In addition, eggs come with additional vitamins and minerals that you won’t find in soya chunks, such as vitamin D, E, B7, B5, and minerals like iodine, copper, manganese, selenium, and phosphorus.
Furthermore, the recommended serving of soya chunks per day is around 25-30g. In contrast, a person can easily eat up to 2 eggs per day, which totals around 100g. Consequently, eggs are a more viable option as they provide extra servings of vitamins and minerals.
Soya chunks vs eggs: Benefits Comparison
There are many different reasons why people might choose to include soya chunks and eggs in their diet. However, one of the most common reasons is bodybuilding.
While both sources are packed with protein, eggs are considered to be superior in terms of bodybuilding.
That’s because egg contains more percentage of BCCAs than soya chunks which helps in better muscle growth and reduces exercise fatigue.
In addition, studies have found that egg protein promotes increased lean body mass more than any other type of protein.
For heart health
As per studies, both soya chunks and eggs are known to be great for your heart health.
Soya chunks are a good source of dietary fiber and are packed with unsaturated and omega-3 fatty acids making them great for your heart health.
While on the other hand, eggs are also known to be good for heart health, but at the same time, they are also very high in cholesterol.
Although some studies claim that dietary cholesterol has no effect on heart health, some deny these claims.
If you are someone with the risk factor of heart disease, it is advisable that you limit your egg intake and better opt for soya chunks.
Or the best you can do is only eat the eggs white because all the cholesterol is found in the yolk.
For weight loss
Are you looking to maintain a healthy weight?
Well, both soya chunks and eggs can be great options, and that’s because they both are good sources of protein and other essential nutrients.
However, if I had to pick one for weight loss, it would be eggs.
And that’s because eggs are low in calories and carbs, one of the most critical factors in losing weight.
For healthy bones
Both soya chunks and eggs are packed with calcium. However, soya chunks have slightly better levels of calcium than eggs.
On average, a single serving of soya chunks provides 70% more calcium than eggs.
However, soya chunks don’t contain vitamin D, which helps better calcium absorption. At the same time, eggs are known as one of the best and natural sources of vitamin D.
I will choose both in my diet to balance calcium and vitamin D for more robust and healthy bones.
Final words: Which one is more healthier?
When comparing soya chunks vs eggs, both are good sources of nutrients, especially protein.
However, when it comes to overall health, eggs are indeed a better choice than soya chunks, and there are many reasons for it, such as:
- Eggs have higher levels of BCCA’s, making them more beneficial for muscle building.
- Eggs are low in calories and carbs, making them great for weight loss.
- Eggs come with additional important nutrients such as vitamin D, E, B7, B5, and minerals like iodine, copper, selenium etc.
- Eggs are a good source of vitamin D, which is very rare in plant-based foods.
- The protein in eggs(cooked) has more bioavailability than soya chunks.
While eggs have many benefits over soya chunks, that doesn’t mean soya chunks are not worthy of including in your diet.
If possible, try including both soya chunks and eggs in your diet. This will not only help you increase your overall protein intake but also other important nutrients.
So to conclude, whether you are looking for muscle gain, weight loss or to improve your overall health, eggs are a better choice than soya chunks.