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  6. Soy milk vs. Swiss cheese

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

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Significant differences between soy milk and Swiss cheese

  • Soy milk is richer in copper, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than soy milk.
  • Soy milk has 3 times more copper than Swiss cheese. Soy milk has 0.128mg of copper, while Swiss cheese has 0.047mg.
  • Soy milk is lower in saturated fat.

Specific food types used in this comparison are Soymilk, original, and vanilla, unfortified and Cheese, swiss.

Infographic

Soy milk 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 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +392.3%
Contains more CopperCopper +172.3%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +757.7%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +3460%
Contains more ZincZinc +3541.7%
Contains more PhosphorusPhosphorus +1003.8%
Contains more SeleniumSelenium +525%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B3Vitamin B3 +701.6%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +80%
Contains more CholineCholine +52.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.353mg
~equal in Vitamin B6 ~0.071mg

All nutrients comparison - raw data values

Nutrient Soy milk Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 25mg 890mg 87%
Saturated fat 0.205g 18.227g 82%
Phosphorus 52mg 574mg 75%
Protein 3.27g 26.96g 47%
Selenium 4.8µg 30µg 46%
Fats 1.75g 30.99g 45%
Zinc 0.12mg 4.37mg 39%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.401g 8.046g 19%
Vitamin B2 0.069mg 0.302mg 18%
Calories 54kcal 393kcal 17%
Copper 0.128mg 0.047mg 9%
Manganese 0.223mg 0.026mg 9%
Sodium 51mg 187mg 6%
Iron 0.64mg 0.13mg 6%
Vitamin B1 0.06mg 0.011mg 4%
Vitamin E 0.11mg 0.6mg 3%
Polyunsaturated fat 0.961g 1.341g 3%
Vitamin B3 0.513mg 0.064mg 3%
Magnesium 25mg 33mg 2%
Fiber 0.6g 0g 2%
Carbs 6.28g 1.44g 2%
Folate 18µg 10µg 2%
Potassium 118mg 72mg 1%
Vitamin K 3µg 1.4µg 1%
Choline 23.6mg 15.5mg 1%
Net carbs 5.68g 1.44g N/A
Sugar 3.99g 0g N/A
Vitamin B5 0.373mg 0.353mg 0%
Vitamin B6 0.077mg 0.071mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.038mg 0.401mg 0%
Threonine 0.108mg 1.038mg 0%
Isoleucine 0.114mg 1.537mg 0%
Leucine 0.186mg 2.959mg 0%
Lysine 0.131mg 2.585mg 0%
Methionine 0.027mg 0.784mg 0%
Phenylalanine 0.113mg 1.662mg 0%
Valine 0.117mg 2.139mg 0%
Histidine 0.061mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 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 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
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 CarbsCarbs +336.1%
Contains more WaterWater +134%
Contains more ProteinProtein +724.5%
Contains more FatsFats +1670.9%
Contains more OtherOther +358.5%

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
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 -98.9%
Contains more Mono. FatMonounsaturated fat +1906.5%
Contains more Poly. FatPolyunsaturated fat +39.5%

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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. 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.