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  6. Cheese sandwich vs. Soybean raw

Cheese sandwich vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between cheese sandwich and soybean raw

  • Cheese sandwich contains less copper, iron, folate, manganese, magnesium, phosphorus, potassium, vitamin B1, and zinc than soybean raw.
  • Soybean raw's daily need coverage for copper is 166% higher.
  • Soybean raw contains 420 times less sodium than cheese sandwich. Cheese sandwich contains 839mg of sodium, while soybean raw contains 2mg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of cheese sandwich is 54.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Soybeans, mature seeds, raw.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 SeleniumSelenium +36.5%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +35.8%
Contains more PotassiumPotassium +487.3%
Contains more IronIron +499.2%
Contains more CopperCopper +936.3%
Contains more ZincZinc +462.1%
Contains more PhosphorusPhosphorus +84.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +132.4%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 +2000%
Contains more Vitamin B3Vitamin B3 +96.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +144.1%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more FolateFolate +485.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Soybean raw DV% diff.
Copper 0.16mg 1.658mg 166%
Iron 2.62mg 15.7mg 164%
Folate 64µg 375µg 78%
Manganese 1.083mg 2.517mg 62%
Magnesium 54mg 280mg 54%
Protein 9.8g 36.49g 53%
Phosphorus 382mg 704mg 46%
Potassium 306mg 1797mg 44%
Vitamin B1 0.358mg 0.874mg 43%
Vitamin K 47µg 39%
Zinc 0.87mg 4.89mg 37%
Sodium 839mg 2mg 36%
Vitamin B2 0.427mg 0.87mg 34%
Fiber 3.1g 9.3g 25%
Choline 115.9mg 21%
Monounsaturated fat 10.351g 4.404g 15%
Polyunsaturated fat 9.166g 11.255g 14%
Selenium 24.3µg 17.8µg 12%
Vitamin B3 3.185mg 1.623mg 10%
Vitamin B6 0.261mg 0.377mg 9%
Carbs 58.2g 30.16g 9%
Fats 25g 19.94g 8%
Calcium 204mg 277mg 7%
Vitamin E 0.85mg 6%
Saturated fat 4.129g 2.884g 6%
Vitamin C 1.5mg 6mg 5%
Vitamin B12 0.12µg 0µg 5%
Calories 497kcal 446kcal 3%
Vitamin B5 0.622mg 0.793mg 3%
Vitamin A 21µg 1µg 2%
Cholesterol 7mg 0mg 2%
Net carbs 55.1g 20.86g N/A
Sugar 7.33g N/A
Tryptophan 0.13mg 0.591mg 0%
Threonine 0.298mg 1.766mg 0%
Isoleucine 0.383mg 1.971mg 0%
Leucine 0.698mg 3.309mg 0%
Lysine 0.344mg 2.706mg 0%
Methionine 0.167mg 0.547mg 0%
Phenylalanine 0.472mg 2.122mg 0%
Valine 0.438mg 2.029mg 0%
Histidine 0.219mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +25.4%
Contains more CarbsCarbs +93%
Contains more ProteinProtein +272.3%
Contains more WaterWater +166.9%
Contains more OtherOther +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +135%
Contains less Sat. FatSaturated fat -30.2%
Contains more Poly. FatPolyunsaturated fat +22.8%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.