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 protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and soy protein powder:
Both cheddar cheese and soy protein powder are high in calories. Cheddar cheese has a little more calories (4%) than soy protein powder by weight - cheddar cheese has 403 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, cheddar cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Soy Protein Powder | |
|---|---|---|
| Protein | 23% | 57% |
| Carbohydrates | 3% | 30% |
| Fat | 74% | 13% |
| Alcohol | ~ | ~ |
Cheddar cheese has signficantly less carbohydrates than soy protein powder - cheddar cheese has 3.4g 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 cheddar cheese - soy protein powder has 6.7g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
Soy protein powder is high in sugar and cheddar cheese has 98% less sugar than soy protein powder - cheddar cheese has 0.48g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both cheddar cheese and soy protein powder are high in protein. Soy protein powder has 143% more protein than cheddar cheese - cheddar cheese has 22.9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Cheddar cheese is high in saturated fat and soy protein powder has 94% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than soy protein powder - cheddar cheese has 337ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Cheddar cheese has more Vitamin D than soy protein powder - cheddar cheese has 24iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Cheddar cheese has more Vitamin E than soy protein powder - cheddar cheese has 0.71mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Cheddar cheese and soy protein powder contain similar amounts of Vitamin K - cheddar cheese has 2.4ug 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, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12.
| Cheddar Cheese | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.029 MG | 0.288 MG |
| Riboflavin | 0.428 MG | 0.164 MG |
| Niacin | 0.059 MG | 2.357 MG |
| Pantothenic acid | 0.41 MG | ~ |
| Vitamin B6 | 0.066 MG | 0.164 MG |
| Folate | 27 UG | 289 UG |
| Vitamin B12 | 1.1 UG | ~ |
Both cheddar cheese and soy protein powder are high in calcium. Cheddar cheese has 299% more calcium than soy protein powder - cheddar cheese has 710mg 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 84 times more iron than cheddar cheese - cheddar cheese has 0.14mg 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 11 times more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than soy protein powder per 100 grams.
| Cheddar Cheese | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.32 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 2.381 G |
| Total | 1.207 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: Cheddar Cheese (Cheese, cheddar) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cheddar 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 | |||