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  6. Cheese sandwich vs. Soy milk

Cheese sandwich vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between Cheese sandwich and Soy milk

  • The amount of Phosphorus, Manganese, Selenium, Vitamin B2, Vitamin B1, Iron, Calcium, and Vitamin B3 in Cheese sandwich is higher than in Soy milk.
  • Cheese sandwich covers your daily need of Phosphorus 47% more than Soy milk.
  • Cheese sandwich contains 20 times more Saturated Fat than Soy milk. While Cheese sandwich contains 4.129g of Saturated Fat, Soy milk contains only 0.205g.

These are the specific foods used in this comparison Crackers, wheat, sandwich, with cheese filling and Soymilk, original and vanilla, unfortified.

Infographic

Cheese sandwich vs Soy milk 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.
Cheese sandwich
Cheese sandwich
9
:
1
Soy milk
Soy milk
Contains more Calcium +716%
Contains more Iron +309.4%
Contains more Magnesium +116%
Contains more Phosphorus +634.6%
Contains more Potassium +159.3%
Contains more Zinc +625%
Contains more Copper +25%
Contains more Manganese +385.7%
Contains more Selenium +406.3%
Contains less Sodium -93.9%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +716%
Contains more Iron +309.4%
Contains more Magnesium +116%
Contains more Phosphorus +634.6%
Contains more Potassium +159.3%
Contains more Zinc +625%
Contains more Copper +25%
Contains more Manganese +385.7%
Contains more Selenium +406.3%
Contains less Sodium -93.9%

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.
Cheese sandwich
Cheese sandwich
9
:
3
Soy milk
Soy milk
Contains more Vitamin A +2266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +496.7%
Contains more Vitamin B2 +518.8%
Contains more Vitamin B3 +520.9%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +239%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +2266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +496.7%
Contains more Vitamin B2 +518.8%
Contains more Vitamin B3 +520.9%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +239%
Contains more Folate +255.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Soy milk
Soy milk
Contains more Protein +199.7%
Contains more Fats +1328.6%
Contains more Carbs +826.8%
Contains more Other +484.6%
Contains more Water +2651.6%
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +199.7%
Contains more Fats +1328.6%
Contains more Carbs +826.8%
Contains more Other +484.6%
Contains more Water +2651.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +2481.3%
Contains more Polyunsaturated fat +853.8%
Contains less Saturated Fat -95%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +2481.3%
Contains more Polyunsaturated fat +853.8%
Contains less Saturated Fat -95%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Soy milk
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheese sandwich Soy milk Opinion
Net carbs 55.1g 5.68g Cheese sandwich
Protein 9.8g 3.27g Cheese sandwich
Fats 25g 1.75g Cheese sandwich
Carbs 58.2g 6.28g Cheese sandwich
Calories 497kcal 54kcal Cheese sandwich
Sugar 3.99g Cheese sandwich
Fiber 3.1g 0.6g Cheese sandwich
Calcium 204mg 25mg Cheese sandwich
Iron 2.62mg 0.64mg Cheese sandwich
Magnesium 54mg 25mg Cheese sandwich
Phosphorus 382mg 52mg Cheese sandwich
Potassium 306mg 118mg Cheese sandwich
Sodium 839mg 51mg Soy milk
Zinc 0.87mg 0.12mg Cheese sandwich
Copper 0.16mg 0.128mg Cheese sandwich
Manganese 1.083mg 0.223mg Cheese sandwich
Selenium 24.3µg 4.8µg Cheese sandwich
Vitamin A 71IU 3IU Cheese sandwich
Vitamin A RAE 21µg 0µg Cheese sandwich
Vitamin E 0.11mg Soy milk
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.06mg Cheese sandwich
Vitamin B2 0.427mg 0.069mg Cheese sandwich
Vitamin B3 3.185mg 0.513mg Cheese sandwich
Vitamin B5 0.622mg 0.373mg Cheese sandwich
Vitamin B6 0.261mg 0.077mg Cheese sandwich
Folate 64µg 18µg Cheese sandwich
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 3µg Soy milk
Tryptophan 0.13mg 0.038mg Cheese sandwich
Threonine 0.298mg 0.108mg Cheese sandwich
Isoleucine 0.383mg 0.114mg Cheese sandwich
Leucine 0.698mg 0.186mg Cheese sandwich
Lysine 0.344mg 0.131mg Cheese sandwich
Methionine 0.167mg 0.027mg Cheese sandwich
Phenylalanine 0.472mg 0.113mg Cheese sandwich
Valine 0.438mg 0.117mg Cheese sandwich
Histidine 0.219mg 0.061mg Cheese sandwich
Cholesterol 7mg 0mg Soy milk
Saturated Fat 4.129g 0.205g Soy milk
Monounsaturated Fat 10.351g 0.401g Cheese sandwich
Polyunsaturated fat 9.166g 0.961g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Cheese sandwich
9%
Soy milk
Minerals Daily Need Coverage Score
85%
Cheese sandwich
19%
Soy milk

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 788mg)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 3.924g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 3.99g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $1.8)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.