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  6. Soybean raw vs. Goat cheese

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

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A recap on differences between soybean raw and goat cheese

  • Soybean raw is higher than goat cheese in iron, copper, manganese, folate, vitamin B1, magnesium, potassium, phosphorus, and zinc.
  • Soybean raw covers your daily iron needs 176% more than goat cheese.
  • Soybean raw contains 188 times more folate than goat cheese. While soybean raw contains 375µg of folate, goat cheese contains only 2µg.
  • The amount of saturated fat in soybean raw is lower.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Cheese, goat, semisoft type.

Infographic

Soybean raw vs Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +865.5%
Contains more PotassiumPotassium +1037.3%
Contains more IronIron +869.1%
Contains more CopperCopper +194%
Contains more ZincZinc +640.9%
Contains more PhosphorusPhosphorus +87.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2606.5%
Contains more SeleniumSelenium +368.4%
~equal in Calcium ~298mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B1Vitamin B1 +1113.9%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +317.4%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +18650%
Contains more CholineCholine +652.6%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Goat cheese DV% diff.
Iron 15.7mg 1.62mg 176%
Copper 1.658mg 0.564mg 122%
Manganese 2.517mg 0.093mg 105%
Folate 375µg 2µg 93%
Saturated fat 2.884g 20.639g 81%
Polyunsaturated fat 11.255g 0.709g 70%
Vitamin B1 0.874mg 0.072mg 67%
Magnesium 280mg 29mg 60%
Potassium 1797mg 158mg 48%
Phosphorus 704mg 375mg 47%
Vitamin A 1µg 407µg 45%
Zinc 4.89mg 0.66mg 38%
Fiber 9.3g 0g 37%
Vitamin K 47µg 2.5µg 37%
Protein 36.49g 21.58g 30%
Cholesterol 0mg 79mg 26%
Selenium 17.8µg 3.8µg 25%
Vitamin B6 0.377mg 0.06mg 24%
Sodium 2mg 415mg 18%
Choline 115.9mg 15.4mg 18%
Fats 19.94g 29.84g 15%
Vitamin B2 0.87mg 0.676mg 15%
Vitamin B5 0.793mg 0.19mg 12%
Carbs 30.16g 0.12g 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 6mg 0mg 7%
Monounsaturated fat 4.404g 6.808g 6%
Calories 446kcal 364kcal 4%
Vitamin E 0.85mg 0.26mg 4%
Vitamin B3 1.623mg 1.148mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Calcium 277mg 298mg 2%
Net carbs 20.86g 0.12g N/A
Sugar 7.33g 0.12g N/A
Tryptophan 0.591mg 0.227mg 0%
Threonine 1.766mg 0.805mg 0%
Isoleucine 1.971mg 0.893mg 0%
Leucine 3.309mg 1.861mg 0%
Lysine 2.706mg 1.549mg 0%
Methionine 0.547mg 0.575mg 0%
Phenylalanine 2.122mg 0.859mg 0%
Valine 2.029mg 1.485mg 0%
Histidine 1.097mg 0.589mg 0%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +69.1%
Contains more CarbsCarbs +25033.3%
Contains more OtherOther +65.6%
Contains more FatsFats +49.6%
Contains more WaterWater +433%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +1487.4%
Contains more Mono. FatMonounsaturated fat +54.6%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.