Cheese vs. Soy milk — In-Depth Nutrition Comparison

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How are cheese and soy milk different?

Cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A than soy milk.
Daily need coverage for saturated fat for cheese is 93% higher.
Soy milk has less cholesterol.
Cheese has a lower glycemic index (0) than soy milk (37).

Cheese, cheddar and Soymilk, original, and vanilla, unfortified are the varieties used in this article.

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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

Soy milk

Contains more CalciumCalcium	+2740%
Contains more ZincZinc	+2933.3%
Contains more PhosphorusPhosphorus	+775%
Contains more SeleniumSelenium	+493.8%

Contains more PotassiumPotassium	+55.3%
Contains more IronIron	+357.1%
Contains more CopperCopper	+326.7%
Contains less SodiumSodium	-92.2%
Contains more ManganeseManganese	+725.9%

~equal in Magnesium ~25mg

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

Soy milk

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+545.5%
Contains more Vitamin B2Vitamin B2	+520.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+50%

Contains more Vitamin B1Vitamin B1	+106.9%
Contains more Vitamin B3Vitamin B3	+769.5%
Contains more Vitamin B6Vitamin B6	+16.7%
Contains more Vitamin KVitamin K	+25%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.373mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	18.867g	0.205g	85%
Calcium	710mg	25mg	69%
Phosphorus	455mg	52mg	58%
Fats	33.31g	1.75g	49%
Vitamin B12	1.1µg	0µg	46%
Selenium	28.5µg	4.8µg	43%
Protein	22.87g	3.27g	39%
Vitamin A	330µg	0µg	37%
Cholesterol	99mg	0mg	33%
Zinc	3.64mg	0.12mg	32%
Vitamin B2	0.428mg	0.069mg	28%
Sodium	653mg	51mg	26%
Monounsaturated fat	9.246g	0.401g	22%
Calories	404kcal	54kcal	18%
Copper	0.03mg	0.128mg	11%
Manganese	0.027mg	0.223mg	9%
Iron	0.14mg	0.64mg	6%
Vitamin E	0.71mg	0.11mg	4%
Vitamin D*	24 IU	0 IU	3%
Vitamin D	0.6µg	0µg	3%
Vitamin B1	0.029mg	0.06mg	3%
Vitamin B3	0.059mg	0.513mg	3%
Polyunsaturated fat	1.421g	0.961g	3%
Fiber	0g	0.6g	2%
Folate	27µg	18µg	2%
Carbs	3.09g	6.28g	1%
Potassium	76mg	118mg	1%
Vitamin B5	0.41mg	0.373mg	1%
Vitamin B6	0.066mg	0.077mg	1%
Vitamin K	2.4µg	3µg	1%
Choline	16.5mg	23.6mg	1%
Protein per 100 calories	5.7g	6.1g	N/A
Calories per 10 g protein	177kcal	165kcal	N/A
Weight per 100 calories	25g	185g	N/A
Unsaturated / Saturated Fat ratio	0.57	6.6	N/A
Net carbs	3.09g	5.68g	N/A
Magnesium	27mg	25mg	0%
Sugar	0.48g	3.99g	N/A
Trans fat	0.917g	0g	N/A
Tryptophan	0.547mg	0.038mg	0%
Threonine	1.044mg	0.108mg	0%
Isoleucine	1.206mg	0.114mg	0%
Leucine	1.939mg	0.186mg	0%
Lysine	1.025mg	0.131mg	0%
Methionine	0.547mg	0.027mg	0%
Phenylalanine	1.074mg	0.113mg	0%
Valine	1.404mg	0.117mg	0%
Histidine	0.547mg	0.061mg	0%
Omega-3 - EPA	0.01g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - DPA	0.017g	0g	N/A
Omega-6 - Eicosadienoic acid	0.007g	0g	N/A