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  6. Soybean raw vs. Cream cheese

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

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A recap on differences between soybean raw and cream cheese

  • Soybean raw is higher than cream cheese in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, and potassium.
  • Soybean raw covers your daily iron needs 195% more than cream cheese.
  • Soybean raw contains 229 times more manganese than cream cheese. While soybean raw contains 2.517mg of manganese, cream cheese contains only 0.011mg.
  • The amount of saturated fat in soybean raw is lower.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Cheese, cream.

Infographic

Soybean raw vs Cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +3011.1%
Contains more CalciumCalcium +185.6%
Contains more PotassiumPotassium +1261.4%
Contains more IronIron +14172.7%
Contains more CopperCopper +9111.1%
Contains more ZincZinc +878%
Contains more PhosphorusPhosphorus +557.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +22781.8%
Contains more SeleniumSelenium +107%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3700%
Contains more Vitamin B2Vitamin B2 +278.3%
Contains more Vitamin B3Vitamin B3 +1683.5%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin B6Vitamin B6 +573.2%
Contains more Vitamin KVitamin K +2138.1%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +326.1%
Contains more Vitamin AVitamin A +30700%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.86mg
~equal in Vitamin D ~0µg

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +493.3%
Contains more CarbsCarbs +446.4%
Contains more OtherOther +283.5%
Contains more FatsFats +72.7%
Contains more WaterWater +516.2%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Poly. FatPolyunsaturated fat +658.9%
Contains more Mono. FatMonounsaturated fat +102.2%

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 Cream 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 Cream cheese DV% diff.
Iron 15.7mg 0.11mg 195%
Copper 1.658mg 0.018mg 182%
Manganese 2.517mg 0.011mg 109%
Folate 375µg 9µg 92%
Phosphorus 704mg 107mg 85%
Saturated fat 2.884g 20.213g 79%
Vitamin B1 0.874mg 0.023mg 71%
Polyunsaturated fat 11.255g 1.483g 65%
Magnesium 280mg 9mg 65%
Protein 36.49g 6.15g 61%
Vitamin B2 0.87mg 0.23mg 49%
Potassium 1797mg 132mg 49%
Zinc 4.89mg 0.5mg 40%
Vitamin K 47µg 2.1µg 37%
Fiber 9.3g 0g 37%
Vitamin A 1µg 308µg 34%
Cholesterol 0mg 101mg 34%
Vitamin B6 0.377mg 0.056mg 25%
Fats 19.94g 34.44g 22%
Calcium 277mg 97mg 18%
Selenium 17.8µg 8.6µg 17%
Choline 115.9mg 27.2mg 16%
Sodium 2mg 314mg 14%
Monounsaturated fat 4.404g 8.907g 11%
Vitamin B3 1.623mg 0.091mg 10%
Vitamin B12 0µg 0.22µg 9%
Carbs 30.16g 5.52g 8%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.793mg 0.517mg 6%
Calories 446kcal 350kcal 5%
Net carbs 20.86g 5.52g N/A
Sugar 7.33g 3.76g N/A
Starch 0.35g 0%
Vitamin E 0.85mg 0.86mg 0%
Tryptophan 0.591mg 0.069mg 0%
Threonine 1.766mg 0.233mg 0%
Isoleucine 1.971mg 0.324mg 0%
Leucine 3.309mg 0.657mg 0%
Lysine 2.706mg 0.567mg 0%
Methionine 0.547mg 0.191mg 0%
Phenylalanine 2.122mg 0.291mg 0%
Valine 2.029mg 0.395mg 0%
Histidine 1.097mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cream 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
21%
Cream cheese
Minerals Daily Need Coverage Score
244%
Soybean raw
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 312mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 17.329g)
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?
Cream cheese
Cream cheese is lower in Sugar (difference - 3.57g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 14)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $0.4)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.