Soy Milk vs. Cheese
Nutrition comparison of Soy Milk and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and cheese:
- Both cheese and soy milk are high in calcium.
- Cheese is an excellent source of Vitamin A and protein.
- Soy milk has more niacin, however, cheese contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and soy milk has 89% less calories than cheese - cheese has 384 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much heavier in carbs, much lighter in fat and similar to cheese for protein. Soy milk has a macronutrient ratio of 24:46:31 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Cheese | |
|---|---|---|
| Protein | 24% | 25% |
| Carbohydrates | 46% | ~ |
| Fat | 31% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and soy milk are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than cheese - soy milk has 0.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 805% more protein than soy milk - cheese has 23.5g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Cheese is high in saturated fat and soy milk has 99% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
cholesterol
Soy milk has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 216% more Vitamin A than soy milk - cheese has 174ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than soy milk - cheese has 21iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Cheese and soy milk contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Cheese and soy milk contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more niacin, however, cheese contains more pantothenic acid and Vitamin B6. Both soy milk and cheese contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Soy Milk | Cheese | |
|---|---|---|
| Thiamin | 0.029 MG | 0.023 MG |
| Riboflavin | 0.184 MG | 0.318 MG |
| Niacin | 0.425 MG | 0.114 MG |
| Pantothenic acid | ~ | 0.249 MG |
| Vitamin B6 | 0.031 MG | 0.061 MG |
| Folate | 9 UG | 13 UG |
| Vitamin B12 | 0.85 UG | 1.23 UG |
Minerals
calcium
Both cheese and soy milk are high in calcium. Cheese has 436% more calcium than soy milk - cheese has 659mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Cheese and soy milk contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Cheese and soy milk contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.332 G |
| Total | 0.075 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and cheese contain significant amounts of linoleic acid.
| Soy Milk | Cheese | |
|---|---|---|
| linoleic acid | 0.584 G | 0.532 G |
| Total | 0.584 G | 0.532 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Milk g
()
|
Daily Values (%) |
Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cheese or soy milk contain more calories in 100 grams?Cheese is high in calories and soy milk has 90% less calories than cheese - cheese has 384 calories in 100g and soy milk has 43 calories.
Does cheese or soy milk have more carbohydrates?
By weight, both cheese and soy milk are low in carbohydrates - cheese has 0.13g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does cheese or soy milk contain more calcium?
Both cheese and soy milk are high in calcium. Cheese has 440% more calcium than soy milk - cheese has 659mg of calcium in 100 grams and soy milk has 123mg of calcium.