Cheese vs. Soy Protein Powder

Nutrition comparison of Cheese and Soy Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus soy protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and soy protein powder:

  • Both cheese and soy protein powder are high in calcium, calories and protein.
  • Cheese has signficantly less carbohydrates than soy protein powder.
  • Cheese is an excellent source of Vitamin A.
  • Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more pantothenic acid and Vitamin B12.
  • Soy protein powder is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of cheese and soy protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both cheese and soy protein powder are high in calories. Cheese is very similar to cheese for calories - cheese has 384 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Cheese has a macronutrient ratio of 25:0:75 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Soy Protein Powder
Protein 25% 57%
Carbohydrates ~ 30%
Fat 75% 13%
Alcohol ~ ~

carbohydrates

Cheese has signficantly less carbohydrates than soy protein powder - cheese has 0.13g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than cheese - soy protein powder has 6.7g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Soy protein powder is high in sugar and cheese has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both cheese and soy protein powder are high in protein. Soy protein powder has 136% more protein than cheese - cheese has 23.5g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Cheese is high in saturated fat and soy protein powder has 93% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

cholesterol

Soy protein powder has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has more Vitamin A than soy protein powder - cheese has 174ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin D

Cheese has more Vitamin D than soy protein powder - cheese has 21iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Cheese and soy protein powder contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Cheese and soy protein powder contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Soy protein powder has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more pantothenic acid and Vitamin B12. Both cheese and soy protein powder contain significant amounts of riboflavin.

Cheese Soy Protein Powder
Thiamin 0.023 MG 0.288 MG
Riboflavin 0.318 MG 0.164 MG
Niacin 0.114 MG 2.357 MG
Pantothenic acid 0.249 MG ~
Vitamin B6 0.061 MG 0.164 MG
Folate 13 UG 289 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Both cheese and soy protein powder are high in calcium. Cheese has 270% more calcium than soy protein powder - cheese has 659mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Soy protein powder is an excellent source of iron and it has 19 times more iron than cheese - cheese has 0.59mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Soy protein powder is an excellent source of potassium and it has 998% more potassium than cheese - cheese has 85mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cheese and soy protein powder contain significant amounts of alpha linoleic acid (ALA).

Cheese Soy Protein Powder
alpha linoleic acid 0.332 G 0.32 G
Total 0.332 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than cheese per 100 grams.

Cheese Soy Protein Powder
linoleic acid 0.532 G 2.381 G
Total 0.532 G 2.381 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.

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does cheese or soy protein powder contain more calories in 100 grams?
Both cheese and soy protein powder are high in calories. Cheese is quite similar to cheese for calories - cheese has 384 calories in 100g and soy protein powder has 388 calories.

Is cheese or soy protein powder better for protein?
Both cheese and soy protein powder are high in protein. Soy protein powder has 140% more protein than cheese - cheese has 23.5g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does cheese or soy protein powder contain more calcium?
Both cheese and soy protein powder are high in calcium. Cheese has 270% more calcium than soy protein powder - cheese has 659mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does cheese or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 19 times more iron than cheese - cheese has 0.59mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does cheese or soy protein powder contain more potassium?
Soy protein powder is a rich source of potassium and it has 1000% more potassium than cheese - cheese has 85mg of potassium in 100 grams and soy protein powder has 933mg of potassium.