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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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) .
Cheese g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||