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Soy milk vs. Cheese — In-Depth Nutrition Comparison

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How are soy milk and cheese different?

  • Cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A than soy milk.
  • Daily need coverage for saturated fat for cheese is 93% higher.
  • Soy milk has less sodium.
  • Cheese has a lower glycemic index (0) than soy milk (37).

Soymilk, original, and vanilla, unfortified and Cheese, cheddar are the varieties used in this article.

Infographic

Soy milk vs 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +55.3%
Contains more IronIron +357.1%
Contains more CopperCopper +326.7%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +725.9%
Contains more CalciumCalcium +2740%
Contains more ZincZinc +2933.3%
Contains more PhosphorusPhosphorus +775%
Contains more SeleniumSelenium +493.8%
~equal in Magnesium ~27mg

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +769.5%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +25%
Contains more CholineCholine +43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +520.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Soy milk Cheese DV% diff.
Saturated fat 0.205g 18.867g 85%
Calcium 25mg 710mg 69%
Phosphorus 52mg 455mg 58%
Fats 1.75g 33.31g 49%
Vitamin B12 0µg 1.1µg 46%
Selenium 4.8µg 28.5µg 43%
Protein 3.27g 22.87g 39%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Zinc 0.12mg 3.64mg 32%
Vitamin B2 0.069mg 0.428mg 28%
Sodium 51mg 653mg 26%
Monounsaturated fat 0.401g 9.246g 22%
Calories 54kcal 404kcal 18%
Copper 0.128mg 0.03mg 11%
Manganese 0.223mg 0.027mg 9%
Iron 0.64mg 0.14mg 6%
Vitamin E 0.11mg 0.71mg 4%
Vitamin B1 0.06mg 0.029mg 3%
Polyunsaturated fat 0.961g 1.421g 3%
Vitamin B3 0.513mg 0.059mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Fiber 0.6g 0g 2%
Folate 18µg 27µg 2%
Choline 23.6mg 16.5mg 1%
Potassium 118mg 76mg 1%
Vitamin B5 0.373mg 0.41mg 1%
Vitamin B6 0.077mg 0.066mg 1%
Carbs 6.28g 3.09g 1%
Vitamin K 3µg 2.4µg 1%
Net carbs 5.68g 3.09g N/A
Magnesium 25mg 27mg 0%
Sugar 3.99g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.038mg 0.547mg 0%
Threonine 0.108mg 1.044mg 0%
Isoleucine 0.114mg 1.206mg 0%
Leucine 0.186mg 1.939mg 0%
Lysine 0.131mg 1.025mg 0%
Methionine 0.027mg 0.547mg 0%
Phenylalanine 0.113mg 1.074mg 0%
Valine 0.117mg 1.404mg 0%
Histidine 0.061mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +103.2%
Contains more WaterWater +137.8%
Contains more ProteinProtein +599.4%
Contains more FatsFats +1803.4%
Contains more OtherOther +470.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +2205.7%
Contains more Poly. FatPolyunsaturated fat +47.9%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.