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  6. Soybean raw vs. Cheddar Cheese

Soybean raw vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Cheddar Cheese?

  • Soybean raw is higher in Iron, Copper, Manganese, Folate, Vitamin B1, Magnesium, and Potassium, however, Cheddar Cheese is richer in Vitamin B12, and Calcium.
  • Soybean raw's daily need coverage for Iron is 195% more.
  • Cheddar Cheese contains 93 times less Manganese than Soybean raw. Soybean raw contains 2.517mg of Manganese, while Cheddar 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 Cheddar 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.
Soybean raw
Soybean raw
8
:
2
Cheddar Cheese
Cheddar Cheese
Contains more Iron +11114.3%
Contains more Magnesium +937%
Contains more Phosphorus +54.7%
Contains more Potassium +2264.5%
Contains less Sodium -99.7%
Contains more Zinc +34.3%
Contains more Copper +5426.7%
Contains more Manganese +9222.2%
Contains more Calcium +156.3%
Contains more Selenium +60.1%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +11114.3%
Contains more Magnesium +937%
Contains more Phosphorus +54.7%
Contains more Potassium +2264.5%
Contains less Sodium -99.7%
Contains more Zinc +34.3%
Contains more Copper +5426.7%
Contains more Manganese +9222.2%
Contains more Calcium +156.3%
Contains more Selenium +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.
Soybean raw
Soybean raw
9
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin E +19.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2913.8%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +2650.8%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +471.2%
Contains more Folate +1288.9%
Contains more Vitamin K +1858.3%
Contains more Vitamin A +5545.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +19.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2913.8%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +2650.8%
Contains more Vitamin B5 +93.4%
Contains more Vitamin B6 +471.2%
Contains more Folate +1288.9%
Contains more Vitamin K +1858.3%
Contains more Vitamin A +5545.5%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Cheddar Cheese
Cheddar Cheese
Contains more Protein +59.6%
Contains more Carbs +876.1%
Contains more Other +31.3%
Contains more Fats +67.1%
Contains more Water +333.5%
Soybean raw
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
Cheddar Cheese
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 Protein +59.6%
Contains more Carbs +876.1%
Contains more Other +31.3%
Contains more Fats +67.1%
Contains more Water +333.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -84.7%
Contains more Polyunsaturated fat +692%
Contains more Monounsaturated Fat +109.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -84.7%
Contains more Polyunsaturated fat +692%
Contains more Monounsaturated 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 Cheddar Cheese
Lower in Sodium ok
Lower in Cholesterol 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 Cheddar Cheese Opinion
Net carbs 20.86g 3.09g Soybean raw
Protein 36.49g 22.87g Soybean raw
Fats 19.94g 33.31g Cheddar Cheese
Carbs 30.16g 3.09g Soybean raw
Calories 446kcal 404kcal Soybean raw
Sugar 7.33g 0.48g Cheddar Cheese
Fiber 9.3g 0g Soybean raw
Calcium 277mg 710mg Cheddar Cheese
Iron 15.7mg 0.14mg Soybean raw
Magnesium 280mg 27mg Soybean raw
Phosphorus 704mg 455mg Soybean raw
Potassium 1797mg 76mg Soybean raw
Sodium 2mg 653mg Soybean raw
Zinc 4.89mg 3.64mg Soybean raw
Copper 1.658mg 0.03mg Soybean raw
Manganese 2.517mg 0.027mg Soybean raw
Selenium 17.8µg 28.5µg Cheddar Cheese
Vitamin A 22IU 1242IU Cheddar Cheese
Vitamin A RAE 1µg 330µg Cheddar Cheese
Vitamin E 0.85mg 0.71mg Soybean raw
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 6mg 0mg Soybean raw
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
Folate 375µg 27µg Soybean raw
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 47µg 2.4µg 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
Cholesterol 0mg 99mg Soybean raw
Trans Fat 0g 0.917g Soybean raw
Saturated Fat 2.884g 18.867g Soybean raw
Omega-3 - DHA 0.001g Cheddar Cheese
Omega-3 - EPA 0.01g Cheddar Cheese
Omega-3 - DPA 0.017g Cheddar Cheese
Monounsaturated Fat 4.404g 9.246g Cheddar Cheese
Polyunsaturated fat 11.255g 1.421g Soybean raw
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
244%
Soybean raw
79%
Cheddar Cheese

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 651mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 99mg)
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?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 6.85g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 14)
Which food is cheaper?
Cheddar Cheese
Cheddar 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. Cheddar 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.