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  6. Cream cheese vs. Soybean raw

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

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A recap on differences between cream cheese and soybean raw

  • Soybean raw is higher than cream cheese in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, and potassium.
  • Soybean raw covers your daily iron needs 195% more than cream cheese.
  • Cream cheese contains 7 times more saturated fat than soybean raw. While cream cheese contains 20.213g of saturated fat, soybean raw contains only 2.884g.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Cheese, cream and Soybeans, mature seeds, raw.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 MagnesiumMagnesium +3011.1%
Contains more CalciumCalcium +185.6%
Contains more PotassiumPotassium +1261.4%
Contains more IronIron +14172.7%
Contains more CopperCopper +9111.1%
Contains more ZincZinc +878%
Contains more PhosphorusPhosphorus +557.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +22781.8%
Contains more SeleniumSelenium +107%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +30700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3700%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +1683.5%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +573.2%
Contains more Vitamin KVitamin K +2138.1%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +326.1%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +72.7%
Contains more WaterWater +516.2%
Contains more ProteinProtein +493.3%
Contains more CarbsCarbs +446.4%
Contains more OtherOther +283.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +102.2%
Contains less Sat. FatSaturated fat -85.7%
Contains more Poly. FatPolyunsaturated fat +658.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Soybean raw DV% diff.
Iron 0.11mg 15.7mg 195%
Copper 0.018mg 1.658mg 182%
Manganese 0.011mg 2.517mg 109%
Folate 9µg 375µg 92%
Phosphorus 107mg 704mg 85%
Saturated fat 20.213g 2.884g 79%
Vitamin B1 0.023mg 0.874mg 71%
Polyunsaturated fat 1.483g 11.255g 65%
Magnesium 9mg 280mg 65%
Protein 6.15g 36.49g 61%
Vitamin B2 0.23mg 0.87mg 49%
Potassium 132mg 1797mg 49%
Zinc 0.5mg 4.89mg 40%
Vitamin K 2.1µg 47µg 37%
Fiber 0g 9.3g 37%
Vitamin A 308µg 1µg 34%
Cholesterol 101mg 0mg 34%
Vitamin B6 0.056mg 0.377mg 25%
Fats 34.44g 19.94g 22%
Calcium 97mg 277mg 18%
Selenium 8.6µg 17.8µg 17%
Choline 27.2mg 115.9mg 16%
Sodium 314mg 2mg 14%
Monounsaturated fat 8.907g 4.404g 11%
Vitamin B3 0.091mg 1.623mg 10%
Vitamin B12 0.22µg 0µg 9%
Carbs 5.52g 30.16g 8%
Vitamin C 0mg 6mg 7%
Vitamin B5 0.517mg 0.793mg 6%
Calories 350kcal 446kcal 5%
Net carbs 5.52g 20.86g N/A
Sugar 3.76g 7.33g N/A
Starch 0.35g 0%
Vitamin E 0.86mg 0.85mg 0%
Tryptophan 0.069mg 0.591mg 0%
Threonine 0.233mg 1.766mg 0%
Isoleucine 0.324mg 1.971mg 0%
Leucine 0.657mg 3.309mg 0%
Lysine 0.567mg 2.706mg 0%
Methionine 0.191mg 0.547mg 0%
Phenylalanine 0.291mg 2.122mg 0%
Valine 0.395mg 2.029mg 0%
Histidine 0.175mg 1.097mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream 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
21%
Cream cheese
83%
Soybean raw
Minerals Daily Need Coverage Score
21%
Cream cheese
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 312mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 17.329g)
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?
Cream cheese
Cream cheese is lower in Sugar (difference - 3.57g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 14)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $0.4)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.