Protein: Protein is not just a nutrient for our body, but it is the ‘building block’ of life. Our hair, nails, muscles and skin are all made mainly of protein. When you exercise or work throughout the day, your muscles undergo micro wear and tear. Protein repairs these tissues and makes them stronger. This is the most essential nutrient for muscle development. But when it comes to protein, there is always a question in people’s mind that is egg or soybean, what is the best source of protein. Fitness freak people include both these things in their diet, but the question always remains in their mind. If you are also looking for the answer to this question then this article is for you. In this article we are going to tell you what is the best source of protein.
how much protein in eggs
Eggs are considered the “gold standard” of protein because they contain all the essential amino acids in the right amounts. According to various health reports and nutrition data such as the USDA, the amount of protein in an egg depends on its size.
egg size weight protein content
small 38 grams 4.8 grams
medium 44 grams 5.5 grams
Big 50g 6.3g
Extra Large 56 g 7.0 g
Jumbo 63g 7.9g
Where is the protein: the white or the yolk?
Egg Whites: One large egg white contains about 3.6 grams of protein. This part is fat-free. Whereas the yolk contains about 2.7 grams of protein. Although it is low in protein, most of the egg’s vitamins A, D, E, K and healthy fats are found in this part. Eating boiled eggs is considered to be the best way of protein intake, because by eating cooked eggs, our body is able to easily absorb about 91% of the protein as compared to eating raw eggs.
How much protein is there in 100 grams of soybean
Soybean is an excellent vegetarian source of protein. If we talk about 100 grams of dried soybean, the amount of protein in it is quite impressive. 100 grams of raw soybean contains about 36 to 40 grams of protein. Soybean is a “complete protein,” which means it contains all 9 essential amino acids that the body cannot make on its own. Soybean contains calcium, iron, potassium, magnesium, phosphorus, zinc, copper, selenium, manganese, vitamin C, B complex vitamins like thiamine, riboflavin, folate, B6. Soybean should always be soaked and cooked thoroughly so that its anti-nutrients can be reduced.
Type of Soybean Protein Content
Raw/Dried Soybean 36 – 40 grams
Soya Chunks 52 Grams
Cooked soybean 17 – 18 grams
Tofu 8 – 10 grams
Soya Paneer 14 – 16 grams
Who is the best?
If you are doing muscle building and want a protein that can be used immediately and completely in the body, then egg can be best for you. It also contains Vitamin B 12 and D which are not found in soybean.
If you are a vegetarian or want maximum protein in a low budget, then choose soybean. It is also good for heart health because it does not contain cholesterol.
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