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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.

Infographic

Cheese 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
Cheese
4
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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
Cheese
6
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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin DVitamin D +∞%
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%
Contains more CholineCholine +43%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.373mg

All nutrients comparison - raw data values

Nutrient Cheese Soy milk 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 B1 0.029mg 0.06mg 3%
Polyunsaturated fat 1.421g 0.961g 3%
Vitamin B3 0.059mg 0.513mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Fiber 0g 0.6g 2%
Folate 27µg 18µg 2%
Choline 16.5mg 23.6mg 1%
Potassium 76mg 118mg 1%
Vitamin B5 0.41mg 0.373mg 1%
Vitamin B6 0.066mg 0.077mg 1%
Carbs 3.09g 6.28g 1%
Vitamin K 2.4µg 3µg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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
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 ProteinProtein +599.4%
Contains more FatsFats +1803.4%
Contains more OtherOther +470.8%
Contains more CarbsCarbs +103.2%
Contains more WaterWater +137.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +2205.7%
Contains more Poly. FatPolyunsaturated fat +47.9%
Contains less Sat. FatSaturated fat -98.9%

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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. 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.