Cheese vs. Soy Flour

Nutrition comparison of 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 cheese versus soy flour (100g each) below using 2020 USDA and NIH data[1].

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

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

Image of Cheese src
Image of Soy Flour src

Calories and Carbs

calories

Both cheese and soy flour are high in calories. Cheese is very similar to soy flour for calories - cheese has 384 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Cheese has a macronutrient ratio of 25:0:75 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Soy Flour
Protein 25% 50%
Carbohydrates ~ 31%
Fat 75% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and cheese has 100% less carbohydrates than soy flour - cheese has 0.13g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

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

sugar

Cheese has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both cheese and soy flour are high in protein. Soy flour has 112% more protein than cheese - cheese has 23.5g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Cheese is high in saturated fat and soy flour has 92% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

cholesterol

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

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has 86 times more Vitamin A than soy flour - cheese has 174ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.

Vitamin D

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

Vitamin E

Cheese and soy flour contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Cheese and soy flour contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Cheese Soy Flour
Thiamin 0.023 MG 1.088 MG
Riboflavin 0.318 MG 0.28 MG
Niacin 0.114 MG 2.95 MG
Pantothenic acid 0.249 MG 1.55 MG
Vitamin B6 0.061 MG 1.05 MG
Folate 13 UG 289 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Both cheese and soy flour are high in calcium. Cheese has 131% more calcium than soy flour - cheese has 659mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 12 times more iron than cheese - cheese has 0.59mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 23 times more potassium than cheese - cheese has 85mg of potassium per 100 grams and soy flour has 2090mg 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,

Cheese Soy Flour
beta-carotene 56 UG 24 UG

Omega-3 and Omega-6

omega 3s

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

Cheese Soy Flour
alpha linoleic acid 0.332 G 0.555 G
Total 0.332 G 0.555 G

omega 6s

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

Cheese Soy Flour
linoleic acid 0.532 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.532 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: Cheese (Cheese, Mexican blend) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does cheese or soy flour contain more calories in 100 grams?
Both cheese and soy flour are high in calories. Cheese is quite similar to soy flour for calories - cheese has 384 calories in 100g and soy flour has 372 calories.

Is cheese or soy flour better for protein?
Both cheese and soy flour are high in protein. Soy flour has 110% more protein than cheese - cheese has 23.5g of protein per 100 grams and soy flour has 49.8g of protein.

Does cheese or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and cheese has 100% fewer carbohydrates than soy flour - cheese has 0.13g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does cheese or soy flour contain more calcium?
Both cheese and soy flour are high in calcium. Cheese has 130% more calcium than soy flour - cheese has 659mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does cheese or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 12 times more iron than cheese - cheese has 0.59mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does cheese or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 23 times more potassium than cheese - cheese has 85mg of potassium in 100 grams and soy flour has 2090mg of potassium.