Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between soybean raw and cheese sandwich

  • Cheese sandwich contains less copper, iron, folate, manganese, magnesium, phosphorus, potassium, vitamin B1, and zinc than soybean raw.
  • Soybean raw's daily need coverage for copper is 166% higher.
  • Cheese sandwich contains 6 times less iron than soybean raw. Soybean raw contains 15.7mg of iron, while cheese sandwich contains 2.62mg.
  • The amount of sodium 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 cheese sandwich is 54.

The food types used in this comparison are Soybeans, mature seeds, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Soybean raw vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +35.8%
Contains more PotassiumPotassium +487.3%
Contains more IronIron +499.2%
Contains more CopperCopper +936.3%
Contains more ZincZinc +462.1%
Contains more PhosphorusPhosphorus +84.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +132.4%
Contains more SeleniumSelenium +36.5%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +144.1%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +485.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin B3Vitamin B3 +96.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +272.3%
Contains more WaterWater +166.9%
Contains more OtherOther +28.2%
Contains more FatsFats +25.4%
Contains more CarbsCarbs +93%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -30.2%
Contains more Poly. FatPolyunsaturated fat +22.8%
Contains more Mono. FatMonounsaturated fat +135%

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 sandwich
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 Cheese sandwich DV% diff.
Copper 1.658mg 0.16mg 166%
Iron 15.7mg 2.62mg 164%
Folate 375µg 64µg 78%
Manganese 2.517mg 1.083mg 62%
Magnesium 280mg 54mg 54%
Protein 36.49g 9.8g 53%
Phosphorus 704mg 382mg 46%
Potassium 1797mg 306mg 44%
Vitamin B1 0.874mg 0.358mg 43%
Vitamin K 47µg 39%
Zinc 4.89mg 0.87mg 37%
Sodium 2mg 839mg 36%
Vitamin B2 0.87mg 0.427mg 34%
Fiber 9.3g 3.1g 25%
Choline 115.9mg 21%
Monounsaturated fat 4.404g 10.351g 15%
Polyunsaturated fat 11.255g 9.166g 14%
Selenium 17.8µg 24.3µg 12%
Vitamin B3 1.623mg 3.185mg 10%
Vitamin B6 0.377mg 0.261mg 9%
Carbs 30.16g 58.2g 9%
Fats 19.94g 25g 8%
Calcium 277mg 204mg 7%
Vitamin E 0.85mg 6%
Saturated fat 2.884g 4.129g 6%
Vitamin C 6mg 1.5mg 5%
Vitamin B12 0µg 0.12µg 5%
Calories 446kcal 497kcal 3%
Vitamin B5 0.793mg 0.622mg 3%
Vitamin A 1µg 21µg 2%
Cholesterol 0mg 7mg 2%
Net carbs 20.86g 55.1g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.13mg 0%
Threonine 1.766mg 0.298mg 0%
Isoleucine 1.971mg 0.383mg 0%
Leucine 3.309mg 0.698mg 0%
Lysine 2.706mg 0.344mg 0%
Methionine 0.547mg 0.167mg 0%
Phenylalanine 2.122mg 0.472mg 0%
Valine 2.029mg 0.438mg 0%
Histidine 1.097mg 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
244%
Soybean raw
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 837mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.245g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 40)
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 sandwich
Cheese sandwich is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $3.4)

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.