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

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How are soybean raw and tilsit cheese different?

  • Soybean raw is higher in iron, copper, manganese, folate, vitamin B1, magnesium, and potassium; however, tilsit cheese is richer in vitamin B12 and calcium.
  • Daily need coverage for iron for soybean raw is 193% higher.
  • Soybean raw contains 194 times more manganese than tilsit cheese. While soybean raw contains 2.517mg of manganese, tilsit cheese contains only 0.013mg.
  • Soybean raw has less saturated fat.
  • Soybean raw has a lower glycemic index (14) than tilsit cheese (27).

Soybeans, mature seeds, raw and Cheese, tilsit are the varieties used in this article.

Infographic

Soybean raw vs Tilsit 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 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Contains more MagnesiumMagnesium +2053.8%
Contains more PotassiumPotassium +2664.6%
Contains more IronIron +6726.1%
Contains more CopperCopper +6276.9%
Contains more ZincZinc +39.7%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +19261.5%
Contains more SeleniumSelenium +22.8%
Contains more CalciumCalcium +152.7%

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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1332.8%
Contains more Vitamin B2Vitamin B2 +142.3%
Contains more Vitamin B3Vitamin B3 +691.7%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +480%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1775%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +24800%
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
24% 26% 2% 43% 5%
Protein: 24.41 g
Fats: 25.98 g
Carbs: 1.88 g
Water: 42.86 g
Other: 4.87 g
Contains more ProteinProtein +49.5%
Contains more CarbsCarbs +1504.3%
Contains more FatsFats +30.3%
Contains more WaterWater +401.9%
~equal in Other ~4.87g

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
68% 29% 3%
Saturated fat: Sat. Fat 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Poly. FatPolyunsaturated fat +1461%
Contains more Mono. FatMonounsaturated fat +62%

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 Tilsit cheese
Lower in Sugar ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Soybean raw Tilsit cheese DV% diff.
Iron 15.7mg 0.23mg 193%
Copper 1.658mg 0.026mg 181%
Manganese 2.517mg 0.013mg 109%
Folate 375µg 20µg 89%
Vitamin B12 0µg 2.1µg 88%
Polyunsaturated fat 11.255g 0.721g 70%
Vitamin B1 0.874mg 0.061mg 68%
Magnesium 280mg 13mg 64%
Saturated fat 2.884g 16.775g 63%
Potassium 1797mg 65mg 51%
Calcium 277mg 700mg 42%
Vitamin K 47µg 39%
Vitamin B2 0.87mg 0.359mg 39%
Fiber 9.3g 0g 37%
Cholesterol 0mg 102mg 34%
Sodium 2mg 753mg 33%
Phosphorus 704mg 500mg 29%
Vitamin A 1µg 249µg 28%
Protein 36.49g 24.41g 24%
Vitamin B6 0.377mg 0.065mg 24%
Choline 115.9mg 21%
Zinc 4.89mg 3.5mg 13%
Vitamin B3 1.623mg 0.205mg 9%
Vitamin B5 0.793mg 0.346mg 9%
Carbs 30.16g 1.88g 9%
Fats 19.94g 25.98g 9%
Monounsaturated fat 4.404g 7.136g 7%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 6%
Selenium 17.8µg 14.5µg 6%
Calories 446kcal 340kcal 5%
Net carbs 20.86g 1.88g N/A
Sugar 7.33g N/A
Tryptophan 0.591mg 0.352mg 0%
Threonine 1.766mg 0.899mg 0%
Isoleucine 1.971mg 1.484mg 0%
Leucine 3.309mg 2.548mg 0%
Lysine 2.706mg 2.039mg 0%
Methionine 0.547mg 0.754mg 0%
Phenylalanine 2.122mg 1.358mg 0%
Valine 2.029mg 1.752mg 0%
Histidine 1.097mg 0.704mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Tilsit 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
38%
Tilsit cheese
Minerals Daily Need Coverage Score
244%
Soybean raw
73%
Tilsit cheese

Comparison summary

Which food is lower in Sugar?
Tilsit cheese
Tilsit cheese is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Tilsit cheese
Tilsit cheese is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 102mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 751mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 13.891g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
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. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/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.