Cheddar Cheese vs. Soy Flour

Nutrition comparison of Cheddar Cheese and Soy Flour

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

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

For a quick recap of significant nutrients and differences in cheddar cheese and soy flour:

  • Both soy flour and cheddar cheese are high in calcium, calories and protein.
  • Cheddar cheese has 18.4 times less sugar than soy flour.
  • Cheddar cheese is an excellent source of Vitamin A.
  • Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheddar cheese contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of cheddar cheese and soy flour 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: Cheddar Cheese (Cheese, cheddar) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Cheddar Cheese src
Image of Soy Flour src
Here's an infographic summarizing the nutritional differences between cheddar cheese and soy flour. marks particularly rich nutrients.

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nutrition comparison of cheddar cheese vs. soy flour

Calories and Carbs

calories

Both soy flour and cheddar cheese are high in calories. Cheddar cheese has a little more calories (8%) than soy flour by weight - soy flour has 372 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, cheddar cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheddar Cheese Soy Flour
Protein 23% 50%
Carbohydrates 3% 31%
Fat 74% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and cheddar cheese has 89% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - soy flour has 16g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.

sugar

Cheddar cheese has 18.4 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Both soy flour and cheddar cheese are high in protein. Soy flour has 118% more protein than cheddar cheese - soy flour has 49.8g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and soy flour has 93% less saturated fat than cheddar cheese - soy flour has 1.3g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

cholesterol

Soy flour has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Cheddar cheese is an excellent source of Vitamin A and it has 167 times more Vitamin A than soy flour - soy flour has 2ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.

Vitamin D

Cheddar cheese has more Vitamin D than soy flour - cheddar cheese has 24iu of Vitamin D per 100 grams and soy flour does not contain significant amounts.

Vitamin E

Soy flour and cheddar cheese contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

Vitamin K

Soy flour and cheddar cheese contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.

The B Vitamins

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

Cheddar Cheese Soy Flour
Thiamin 0.029 MG 1.088 MG
Riboflavin 0.428 MG 0.28 MG
Niacin 0.059 MG 2.95 MG
Pantothenic acid 0.41 MG 1.55 MG
Vitamin B6 0.066 MG 1.05 MG
Folate 27 UG 289 UG
Vitamin B12 1.1 UG ~

Minerals

calcium

Both soy flour and cheddar cheese are high in calcium. Cheddar cheese has 149% more calcium than soy flour - soy flour has 285mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Soy flour is an excellent source of iron and it has 57 times more iron than cheddar cheese - soy flour has 8.2mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 26 times more potassium than cheddar cheese - soy flour has 2090mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cheddar Cheese Soy Flour
beta-carotene 85 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than soy flour per 100 grams.

Cheddar Cheese Soy Flour
alpha linoleic acid 0.114 G 0.555 G
DHA 0.001 G ~
EPA 0.01 G ~
DPA 0.017 G ~
Total 0.142 G 0.555 G

omega 6s

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

Cheddar Cheese Soy Flour
other omega 6 0.048 G 0.025 G
linoleic acid 1.171 G 3.66 G
Total 1.219 G 3.685 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: Cheddar Cheese (Cheese, cheddar) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or cheddar cheese contain more calories in 100 grams?
Both soy flour and cheddar cheese are high in calories. Cheddar cheese has a little more calories ( 10%) than soy flour by weight - soy flour has 372 calories in 100g and cheddar cheese has 403 calories.

Is soy flour or cheddar cheese better for protein?
Both soy flour and cheddar cheese are high in protein. Soy flour has 120% more protein than cheddar cheese - soy flour has 49.8g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Does soy flour or cheddar cheese have more carbohydrates?
By weight, soy flour is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.

Does soy flour or cheddar cheese contain more calcium?
Both soy flour and cheddar cheese are high in calcium. Cheddar cheese has 150% more calcium than soy flour - soy flour has 285mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.

Does soy flour or cheddar cheese contain more iron?
Soy flour is an abundant source of iron and it has 57 times more iron than cheddar cheese - soy flour has 8.2mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.

Does soy flour or cheddar cheese contain more potassium?
Soy flour is a rich source of potassium and it has 26 times more potassium than cheddar cheese - soy flour has 2090mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.