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  6. American cheese vs. Soybean raw

American cheese vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between American cheese and soybean raw

  • American cheese has more calcium and vitamin B12, while soybean raw has more iron, copper, manganese, folate, vitamin B1, and magnesium.
  • Soybean raw's daily need coverage for iron is 188% higher.
  • The amount of sodium in soybean raw is lower.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of American cheese is 27.

The food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Soybeans, mature seeds, raw.

Infographic

American cheese vs Soybean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +277.3%
Contains more SeleniumSelenium +13.5%
Contains more MagnesiumMagnesium +976.9%
Contains more PotassiumPotassium +1261.4%
Contains more IronIron +2392.1%
Contains more CopperCopper +3504.3%
Contains more ZincZinc +96.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +6039%
~equal in Phosphorus ~704mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5726.7%
Contains more Vitamin B2Vitamin B2 +271.8%
Contains more Vitamin B3Vitamin B3 +2035.5%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin B6Vitamin B6 +598.1%
Contains more Vitamin KVitamin K +1707.7%
Contains more FolateFolate +4587.5%
Contains more CholineCholine +220.2%
~equal in Vitamin E ~0.85mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +59.4%
Contains more WaterWater +363.8%
Contains more OtherOther +39%
Contains more ProteinProtein +101.3%
Contains more CarbsCarbs +715.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +87%
Contains less Sat. FatSaturated fat -84%
Contains more Poly. FatPolyunsaturated fat +775.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Soybean raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient American cheese Soybean raw DV% diff.
Iron 0.63mg 15.7mg 188%
Copper 0.046mg 1.658mg 179%
Manganese 0.041mg 2.517mg 108%
Folate 8µg 375µg 92%
Calcium 1045mg 277mg 77%
Sodium 1671mg 2mg 73%
Vitamin B1 0.015mg 0.874mg 72%
Saturated fat 18.057g 2.884g 69%
Polyunsaturated fat 1.286g 11.255g 66%
Vitamin B12 1.5µg 0µg 63%
Magnesium 26mg 280mg 60%
Vitamin B2 0.234mg 0.87mg 49%
Potassium 132mg 1797mg 49%
Vitamin K 2.6µg 47µg 37%
Protein 18.13g 36.49g 37%
Fiber 0g 9.3g 37%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 1µg 28%
Vitamin B6 0.054mg 0.377mg 25%
Zinc 2.49mg 4.89mg 22%
Fats 31.79g 19.94g 18%
Choline 36.2mg 115.9mg 14%
Monounsaturated fat 8.236g 4.404g 10%
Vitamin B3 0.076mg 1.623mg 10%
Phosphorus 641mg 704mg 9%
Carbs 3.7g 30.16g 9%
Vitamin B5 0.403mg 0.793mg 8%
Vitamin C 0mg 6mg 7%
Calories 371kcal 446kcal 4%
Selenium 20.2µg 17.8µg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Net carbs 3.7g 20.86g N/A
Sugar 2.26g 7.33g N/A
Vitamin E 0.8mg 0.85mg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.591mg 0%
Threonine 0.772mg 1.766mg 0%
Isoleucine 0.938mg 1.971mg 0%
Leucine 1.716mg 3.309mg 0%
Lysine 1.516mg 2.706mg 0%
Methionine 0.475mg 0.547mg 0%
Phenylalanine 0.939mg 2.122mg 0%
Valine 1.187mg 2.029mg 0%
Histidine 0.546mg 1.097mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
American cheese
83%
Soybean raw
Minerals Daily Need Coverage Score
106%
American cheese
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1669mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 15.173g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 5.07g)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.