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  6. Soybean raw vs. Cheese

Soybean raw vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Cheese?

  • Soybean raw is higher in Iron, Copper, Manganese, Folate, Vitamin B1, Magnesium, and Potassium, however, Cheese is richer in Vitamin B12, and Calcium.
  • Soybean raw's daily need coverage for Iron is 195% more.
  • Cheese contains 93 times less Manganese than Soybean raw. Soybean raw contains 2.517mg of Manganese, while Cheese contains 0.027mg.
  • Soybean raw has less Saturated Fat.

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

Infographic

Soybean raw vs Cheese 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.
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%
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%
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%
Contains more CalciumCalcium +156.3%
Contains more SeleniumSelenium +60.1%

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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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%
Contains more Vitamin AVitamin A +5545.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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
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
Contains more ProteinProtein +59.6%
Contains more CarbsCarbs +876.1%
Contains more OtherOther +31.3%
Contains more FatsFats +67.1%
Contains more WaterWater +333.5%

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
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
Contains less Sat. FatSaturated Fat -84.7%
Contains more Poly. FatPolyunsaturated fat +692%
Contains more Mono. FatMonounsaturated Fat +109.9%

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 Cheese
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 Soybean raw Cheese Opinion
Calories 446kcal 404kcal Soybean raw
Protein 36.49g 22.87g Soybean raw
Fats 19.94g 33.31g Cheese
Vitamin C 6mg 0mg Soybean raw
Net carbs 20.86g 3.09g Soybean raw
Carbs 30.16g 3.09g Soybean raw
Cholesterol 0mg 99mg Soybean raw
Vitamin D 0IU 24IU Cheese
Magnesium 280mg 27mg Soybean raw
Calcium 277mg 710mg Cheese
Potassium 1797mg 76mg Soybean raw
Iron 15.7mg 0.14mg Soybean raw
Sugar 7.33g 0.48g Cheese
Fiber 9.3g 0g Soybean raw
Copper 1.658mg 0.03mg Soybean raw
Zinc 4.89mg 3.64mg Soybean raw
Phosphorus 704mg 455mg Soybean raw
Sodium 2mg 653mg Soybean raw
Vitamin A 22IU 1242IU Cheese
Vitamin A RAE 1µg 330µg Cheese
Vitamin E 0.85mg 0.71mg Soybean raw
Vitamin D 0µg 0.6µg Cheese
Manganese 2.517mg 0.027mg Soybean raw
Selenium 17.8µg 28.5µg Cheese
Vitamin B1 0.874mg 0.029mg Soybean raw
Vitamin B2 0.87mg 0.428mg Soybean raw
Vitamin B3 1.623mg 0.059mg Soybean raw
Vitamin B5 0.793mg 0.41mg Soybean raw
Vitamin B6 0.377mg 0.066mg Soybean raw
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 47µg 2.4µg Soybean raw
Folate 375µg 27µg Soybean raw
Trans Fat 0g 0.917g Soybean raw
Choline 115.9mg 16.5mg Soybean raw
Saturated Fat 2.884g 18.867g Soybean raw
Monounsaturated Fat 4.404g 9.246g Cheese
Polyunsaturated fat 11.255g 1.421g Soybean raw
Tryptophan 0.591mg 0.547mg Soybean raw
Threonine 1.766mg 1.044mg Soybean raw
Isoleucine 1.971mg 1.206mg Soybean raw
Leucine 3.309mg 1.939mg Soybean raw
Lysine 2.706mg 1.025mg Soybean raw
Methionine 0.547mg 0.547mg
Phenylalanine 2.122mg 1.074mg Soybean raw
Valine 2.029mg 1.404mg Soybean raw
Histidine 1.097mg 0.547mg Soybean raw
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

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

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.