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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.
  • Cheese has a lower glycemic index (0) than soybean raw (14).

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% 0.33% 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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin 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 +32900%
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 DV% diff.
Iron 15.7mg 0.14mg 195%
Copper 1.658mg 0.03mg 181%
Manganese 2.517mg 0.027mg 108%
Folate 375µg 27µg 87%
Saturated fat 2.884g 18.867g 73%
Vitamin B1 0.874mg 0.029mg 70%
Polyunsaturated fat 11.255g 1.421g 66%
Magnesium 280mg 27mg 60%
Potassium 1797mg 76mg 51%
Vitamin B12 0µg 1.1µg 46%
Calcium 277mg 710mg 43%
Vitamin K 47µg 2.4µg 37%
Vitamin A 1µg 330µg 37%
Fiber 9.3g 0g 37%
Phosphorus 704mg 455mg 36%
Vitamin B2 0.87mg 0.428mg 34%
Cholesterol 0mg 99mg 33%
Sodium 2mg 653mg 28%
Protein 36.49g 22.87g 27%
Vitamin B6 0.377mg 0.066mg 24%
Fats 19.94g 33.31g 21%
Selenium 17.8µg 28.5µg 19%
Choline 115.9mg 16.5mg 18%
Monounsaturated fat 4.404g 9.246g 12%
Zinc 4.89mg 3.64mg 11%
Vitamin B3 1.623mg 0.059mg 10%
Carbs 30.16g 3.09g 9%
Vitamin B5 0.793mg 0.41mg 8%
Vitamin C 6mg 0mg 7%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Calories 446kcal 404kcal 2%
Vitamin E 0.85mg 0.71mg 1%
Net carbs 20.86g 3.09g N/A
Sugar 7.33g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.591mg 0.547mg 0%
Threonine 1.766mg 1.044mg 0%
Isoleucine 1.971mg 1.206mg 0%
Leucine 3.309mg 1.939mg 0%
Lysine 2.706mg 1.025mg 0%
Methionine 0.547mg 0.547mg 0%
Phenylalanine 2.122mg 1.074mg 0%
Valine 2.029mg 1.404mg 0%
Histidine 1.097mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
35%
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.