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  6. Soy milk vs. Gouda cheese

Soy milk vs. Gouda cheese — In-Depth Nutrition Comparison

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Important differences between soy milk and gouda cheese

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, vitamin B2, selenium, and vitamin A than soy milk.
  • Gouda cheese's daily need coverage for saturated fat is 87% more.
  • Soy milk contains less sodium.
  • Soy milk has a higher glycemic index. The glycemic index of soy milk is 37, while the glycemic index of gouda cheese is 0.

The food varieties used in the comparison are Soymilk, original, and vanilla, unfortified and Cheese, gouda.

Infographic

Soy milk vs Gouda 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more IronIron +166.7%
Contains more CopperCopper +255.6%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +1927.3%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +2700%
Contains more ZincZinc +3150%
Contains more PhosphorusPhosphorus +950%
Contains more SeleniumSelenium +202.1%
~equal in Potassium ~121mg

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%
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +714.3%
Contains more Vitamin KVitamin K +30.4%
Contains more CholineCholine +53.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +384.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.34mg
~equal in Vitamin B6 ~0.08mg

All nutrients comparison - raw data values

Nutrient Soy milk Gouda cheese DV% diff.
Saturated fat 0.205g 17.614g 79%
Phosphorus 52mg 546mg 71%
Calcium 25mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Protein 3.27g 24.94g 43%
Fats 1.75g 27.44g 40%
Cholesterol 0mg 114mg 38%
Zinc 0.12mg 3.9mg 34%
Sodium 51mg 819mg 33%
Vitamin B2 0.069mg 0.334mg 20%
Selenium 4.8µg 14.5µg 18%
Monounsaturated fat 0.401g 7.747g 18%
Vitamin A 0µg 165µg 18%
Calories 54kcal 356kcal 15%
Copper 0.128mg 0.036mg 10%
Manganese 0.223mg 0.011mg 9%
Iron 0.64mg 0.24mg 5%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.06mg 0.03mg 3%
Vitamin B3 0.513mg 0.063mg 3%
Polyunsaturated fat 0.961g 0.657g 2%
Fiber 0.6g 0g 2%
Carbs 6.28g 2.22g 1%
Choline 23.6mg 15.4mg 1%
Folate 18µg 21µg 1%
Vitamin K 3µg 2.3µg 1%
Vitamin B5 0.373mg 0.34mg 1%
Magnesium 25mg 29mg 1%
Vitamin E 0.11mg 0.24mg 1%
Net carbs 5.68g 2.22g N/A
Potassium 118mg 121mg 0%
Sugar 3.99g 2.22g N/A
Vitamin B6 0.077mg 0.08mg 0%
Tryptophan 0.038mg 0.352mg 0%
Threonine 0.108mg 0.93mg 0%
Isoleucine 0.114mg 1.306mg 0%
Leucine 0.186mg 2.564mg 0%
Lysine 0.131mg 2.654mg 0%
Methionine 0.027mg 0.719mg 0%
Phenylalanine 0.113mg 1.431mg 0%
Valine 0.117mg 1.806mg 0%
Histidine 0.061mg 1.032mg 0%

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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +182.9%
Contains more WaterWater +112.4%
Contains more ProteinProtein +662.7%
Contains more FatsFats +1468%
Contains more OtherOther +506.2%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +46.3%
Contains more Mono. FatMonounsaturated fat +1831.9%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.