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  6. Swiss cheese vs. Soybean raw

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

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How are Swiss cheese and soybean raw different?

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

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

Infographic

Swiss cheese vs Soybean raw 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +221.3%
Contains more SeleniumSelenium +68.5%
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%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more FatsFats +55.4%
Contains more WaterWater +340.6%
Contains more ProteinProtein +35.3%
Contains more CarbsCarbs +1994.4%
Contains more OtherOther +63.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +82.7%
Contains less Sat. FatSaturated fat -84.2%
Contains more Poly. FatPolyunsaturated fat +739.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Soybean raw
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 Swiss cheese Soybean raw DV% diff.
Iron 0.13mg 15.7mg 195%
Copper 0.047mg 1.658mg 179%
Vitamin B12 3.06µg 0µg 128%
Manganese 0.026mg 2.517mg 108%
Folate 10µg 375µg 91%
Vitamin B1 0.011mg 0.874mg 72%
Saturated fat 18.227g 2.884g 70%
Polyunsaturated fat 1.341g 11.255g 66%
Calcium 890mg 277mg 61%
Magnesium 33mg 280mg 59%
Potassium 72mg 1797mg 51%
Vitamin B2 0.302mg 0.87mg 44%
Vitamin K 1.4µg 47µg 38%
Fiber 0g 9.3g 37%
Vitamin A 288µg 1µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B6 0.071mg 0.377mg 24%
Selenium 30µg 17.8µg 22%
Phosphorus 574mg 704mg 19%
Protein 26.96g 36.49g 19%
Choline 15.5mg 115.9mg 18%
Fats 30.99g 19.94g 17%
Carbs 1.44g 30.16g 10%
Vitamin B3 0.064mg 1.623mg 10%
Monounsaturated fat 8.046g 4.404g 9%
Vitamin B5 0.353mg 0.793mg 9%
Sodium 187mg 2mg 8%
Vitamin C 0mg 6mg 7%
Zinc 4.37mg 4.89mg 5%
Calories 393kcal 446kcal 3%
Vitamin E 0.6mg 0.85mg 2%
Net carbs 1.44g 20.86g N/A
Sugar 0g 7.33g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.591mg 0%
Threonine 1.038mg 1.766mg 0%
Isoleucine 1.537mg 1.971mg 0%
Leucine 2.959mg 3.309mg 0%
Lysine 2.585mg 2.706mg 0%
Methionine 0.784mg 0.547mg 0%
Phenylalanine 1.662mg 2.122mg 0%
Valine 2.139mg 2.029mg 0%
Histidine 1.065mg 1.097mg 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
Swiss cheese Soybean raw
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
48%
Swiss cheese
83%
Soybean raw
Minerals Daily Need Coverage Score
87%
Swiss cheese
244%
Soybean raw

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.