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  6. Soybean raw vs. Swiss cheese

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

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How are soybean raw and Swiss cheese different?

  • Soybean raw is richer in iron, copper, manganese, folate, vitamin B1, magnesium, and potassium, while Swiss cheese is higher in vitamin B12 and calcium.
  • Soybean raw covers your daily need for iron, 195% more than Swiss cheese.
  • Soybean raw contains 97 times more manganese than Swiss cheese. Soybean raw contains 2.517mg of manganese, while Swiss cheese contains 0.026mg.
  • Soybean raw is lower in saturated fat.
  • Swiss cheese has a higher glycemic index (27) than soybean raw (14).

Soybeans, mature seeds, raw and Cheese, swiss types were used in this article.

Infographic

Soybean raw vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +748.5%
Contains more PotassiumPotassium +2395.8%
Contains more IronIron +11976.9%
Contains more CopperCopper +3427.7%
Contains more ZincZinc +11.9%
Contains more PhosphorusPhosphorus +22.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +9580.8%
Contains more CalciumCalcium +221.3%
Contains more SeleniumSelenium +68.5%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +7845.5%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin B3Vitamin B3 +2435.9%
Contains more Vitamin B5Vitamin B5 +124.6%
Contains more Vitamin B6Vitamin B6 +431%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +3650%
Contains more CholineCholine +647.7%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B12Vitamin B12 +∞%
~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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more ProteinProtein +35.3%
Contains more CarbsCarbs +1994.4%
Contains more OtherOther +63.4%
Contains more FatsFats +55.4%
Contains more WaterWater +340.6%

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 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Poly. FatPolyunsaturated fat +739.3%
Contains more Mono. FatMonounsaturated fat +82.7%

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 Swiss cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soybean raw Swiss cheese DV% diff.
Iron 15.7mg 0.13mg 195%
Copper 1.658mg 0.047mg 179%
Vitamin B12 0µg 3.06µg 128%
Manganese 2.517mg 0.026mg 108%
Folate 375µg 10µg 91%
Vitamin B1 0.874mg 0.011mg 72%
Saturated fat 2.884g 18.227g 70%
Polyunsaturated fat 11.255g 1.341g 66%
Calcium 277mg 890mg 61%
Magnesium 280mg 33mg 59%
Potassium 1797mg 72mg 51%
Vitamin B2 0.87mg 0.302mg 44%
Vitamin K 47µg 1.4µg 38%
Fiber 9.3g 0g 37%
Vitamin A 1µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B6 0.377mg 0.071mg 24%
Selenium 17.8µg 30µg 22%
Phosphorus 704mg 574mg 19%
Protein 36.49g 26.96g 19%
Choline 115.9mg 15.5mg 18%
Fats 19.94g 30.99g 17%
Carbs 30.16g 1.44g 10%
Vitamin B3 1.623mg 0.064mg 10%
Monounsaturated fat 4.404g 8.046g 9%
Vitamin B5 0.793mg 0.353mg 9%
Sodium 2mg 187mg 8%
Vitamin C 6mg 0mg 7%
Zinc 4.89mg 4.37mg 5%
Calories 446kcal 393kcal 3%
Vitamin E 0.85mg 0.6mg 2%
Net carbs 20.86g 1.44g N/A
Sugar 7.33g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.591mg 0.401mg 0%
Threonine 1.766mg 1.038mg 0%
Isoleucine 1.971mg 1.537mg 0%
Leucine 3.309mg 2.959mg 0%
Lysine 2.706mg 2.585mg 0%
Methionine 0.547mg 0.784mg 0%
Phenylalanine 2.122mg 1.662mg 0%
Valine 2.029mg 2.139mg 0%
Histidine 1.097mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Swiss 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
48%
Swiss cheese
Minerals Daily Need Coverage Score
244%
Soybean raw
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 7.33g)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 185mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 15.343g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.2)
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

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.