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  6. Cheese vs. Soybean raw

Cheese vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between cheese and soybean raw?

  • Cheese is higher in vitamin B12 and calcium; however, soybean raw is richer in iron, copper, manganese, folate, vitamin B1, magnesium, and potassium.
  • Soybean raw's daily need coverage for iron is 195% more.
  • Soybean raw has less saturated fat.
  • Cheese has a lower glycemic index (0) than soybean raw (14).

We used Cheese, cheddar and Soybeans, mature seeds, raw types in this article.

Infographic

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.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +156.3%
Contains more SeleniumSelenium +60.1%
Contains more MagnesiumMagnesium +937%
Contains more PotassiumPotassium +2264.5%
Contains more IronIron +11114.3%
Contains more CopperCopper +5426.7%
Contains more ZincZinc +34.3%
Contains more PhosphorusPhosphorus +54.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +9222.2%

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
Cheese
3
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +32900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19.7%
Contains more Vitamin B1Vitamin B1 +2913.8%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +2650.8%
Contains more Vitamin B5Vitamin B5 +93.4%
Contains more Vitamin B6Vitamin B6 +471.2%
Contains more Vitamin KVitamin K +1858.3%
Contains more FolateFolate +1288.9%
Contains more CholineCholine +602.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +67.1%
Contains more WaterWater +333.5%
Contains more ProteinProtein +59.6%
Contains more CarbsCarbs +876.1%
Contains more OtherOther +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +109.9%
Contains less Sat. FatSaturated fat -84.7%
Contains more Poly. FatPolyunsaturated fat +692%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Cheese Soybean raw DV% diff.
Iron 0.14mg 15.7mg 195%
Copper 0.03mg 1.658mg 181%
Manganese 0.027mg 2.517mg 108%
Folate 27µg 375µg 87%
Saturated fat 18.867g 2.884g 73%
Vitamin B1 0.029mg 0.874mg 70%
Polyunsaturated fat 1.421g 11.255g 66%
Magnesium 27mg 280mg 60%
Potassium 76mg 1797mg 51%
Vitamin B12 1.1µg 0µg 46%
Calcium 710mg 277mg 43%
Vitamin K 2.4µg 47µg 37%
Vitamin A 330µg 1µg 37%
Fiber 0g 9.3g 37%
Phosphorus 455mg 704mg 36%
Vitamin B2 0.428mg 0.87mg 34%
Cholesterol 99mg 0mg 33%
Sodium 653mg 2mg 28%
Protein 22.87g 36.49g 27%
Vitamin B6 0.066mg 0.377mg 24%
Fats 33.31g 19.94g 21%
Selenium 28.5µg 17.8µg 19%
Choline 16.5mg 115.9mg 18%
Monounsaturated fat 9.246g 4.404g 12%
Zinc 3.64mg 4.89mg 11%
Vitamin B3 0.059mg 1.623mg 10%
Carbs 3.09g 30.16g 9%
Vitamin B5 0.41mg 0.793mg 8%
Vitamin C 0mg 6mg 7%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Calories 404kcal 446kcal 2%
Vitamin E 0.71mg 0.85mg 1%
Net carbs 3.09g 20.86g N/A
Sugar 0.48g 7.33g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.591mg 0%
Threonine 1.044mg 1.766mg 0%
Isoleucine 1.206mg 1.971mg 0%
Leucine 1.939mg 3.309mg 0%
Lysine 1.025mg 2.706mg 0%
Methionine 0.547mg 0.547mg 0%
Phenylalanine 1.074mg 2.122mg 0%
Valine 1.404mg 2.029mg 0%
Histidine 0.547mg 1.097mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
35%
Cheese
83%
Soybean raw
Minerals Daily Need Coverage Score
79%
Cheese
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 651mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 15.983g)
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?
Cheese
Cheese is lower in Sugar (difference - 6.85g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 14)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.4)

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.