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Soybean raw vs. American cheese — In-Depth Nutrition Comparison

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Differences between soybean raw and American cheese

  • Soybean raw has more iron, copper, manganese, folate, vitamin B1, and magnesium, while American cheese has more calcium and vitamin B12.
  • Soybean raw's daily need coverage for iron is 188% higher.
  • American cheese contains 61 times less manganese than soybean raw. Soybean raw contains 2.517mg of manganese, while American cheese contains 0.041mg.
  • The amount of saturated fat in soybean raw is lower.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of American cheese is 27.

The food types used in this comparison are Soybeans, mature seeds, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Soybean raw vs American cheese infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +976.9%
Contains more PotassiumPotassium +1261.4%
Contains more IronIron +2392.1%
Contains more CopperCopper +3504.3%
Contains more ZincZinc +96.4%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +6039%
Contains more CalciumCalcium +277.3%
Contains more SeleniumSelenium +13.5%
~equal in Phosphorus ~641mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5726.7%
Contains more Vitamin B2Vitamin B2 +271.8%
Contains more Vitamin B3Vitamin B3 +2035.5%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin B6Vitamin B6 +598.1%
Contains more Vitamin KVitamin K +1707.7%
Contains more FolateFolate +4587.5%
Contains more CholineCholine +220.2%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +101.3%
Contains more CarbsCarbs +715.1%
Contains more FatsFats +59.4%
Contains more WaterWater +363.8%
Contains more OtherOther +39%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -84%
Contains more Poly. FatPolyunsaturated fat +775.2%
Contains more Mono. FatMonounsaturated fat +87%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw American cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soybean raw American cheese DV% diff.
Iron 15.7mg 0.63mg 188%
Copper 1.658mg 0.046mg 179%
Manganese 2.517mg 0.041mg 108%
Folate 375µg 8µg 92%
Calcium 277mg 1045mg 77%
Sodium 2mg 1671mg 73%
Vitamin B1 0.874mg 0.015mg 72%
Saturated fat 2.884g 18.057g 69%
Polyunsaturated fat 11.255g 1.286g 66%
Vitamin B12 0µg 1.5µg 63%
Magnesium 280mg 26mg 60%
Vitamin B2 0.87mg 0.234mg 49%
Potassium 1797mg 132mg 49%
Vitamin K 47µg 2.6µg 37%
Protein 36.49g 18.13g 37%
Fiber 9.3g 0g 37%
Cholesterol 0mg 100mg 33%
Vitamin A 1µg 250µg 28%
Vitamin B6 0.377mg 0.054mg 25%
Zinc 4.89mg 2.49mg 22%
Fats 19.94g 31.79g 18%
Choline 115.9mg 36.2mg 14%
Monounsaturated fat 4.404g 8.236g 10%
Vitamin B3 1.623mg 0.076mg 10%
Phosphorus 704mg 641mg 9%
Carbs 30.16g 3.7g 9%
Vitamin B5 0.793mg 0.403mg 8%
Vitamin C 6mg 0mg 7%
Calories 446kcal 371kcal 4%
Selenium 17.8µg 20.2µg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Net carbs 20.86g 3.7g N/A
Sugar 7.33g 2.26g N/A
Vitamin E 0.85mg 0.8mg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.591mg 0.232mg 0%
Threonine 1.766mg 0.772mg 0%
Isoleucine 1.971mg 0.938mg 0%
Leucine 3.309mg 1.716mg 0%
Lysine 2.706mg 1.516mg 0%
Methionine 0.547mg 0.475mg 0%
Phenylalanine 2.122mg 0.939mg 0%
Valine 2.029mg 1.187mg 0%
Histidine 1.097mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw American cheese
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
83%
Soybean raw
33%
American cheese
Minerals Daily Need Coverage Score
244%
Soybean raw
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1669mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 15.173g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
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?
American cheese
American cheese is lower in Sugar (difference - 5.07g)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $1)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.