Soy Milk vs. Cheese

Nutrition comparison of Soy Milk and Cheese


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

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

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

  • Both cheese and soy milk are high in calcium.
  • Cheese is an excellent source of Vitamin A and protein.
  • Soy milk has more niacin, however, cheese contains more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of soy milk and cheese 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: Soy Milk (Soy milk, fortified) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Cheese src

Calories and Carbs

calories

Cheese is high in calories and soy milk has 89% less calories than cheese - cheese has 384 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is much heavier in carbs, much lighter in fat and similar to cheese for protein. Soy milk has a macronutrient ratio of 24:46:31 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Cheese
Protein 24% 25%
Carbohydrates 46% ~
Fat 31% 75%
Alcohol ~ ~

carbohydrates

Both cheese and soy milk are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Soy milk has more dietary fiber than cheese - soy milk has 0.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Cheese is an excellent source of protein and it has 805% more protein than soy milk - cheese has 23.5g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Cheese is high in saturated fat and soy milk has 99% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

cholesterol

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

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has 216% more Vitamin A than soy milk - cheese has 174ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

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

Vitamin E

Cheese and soy milk contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Cheese and soy milk contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

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

Soy Milk Cheese
Thiamin 0.029 MG 0.023 MG
Riboflavin 0.184 MG 0.318 MG
Niacin 0.425 MG 0.114 MG
Pantothenic acid ~ 0.249 MG
Vitamin B6 0.031 MG 0.061 MG
Folate 9 UG 13 UG
Vitamin B12 0.85 UG 1.23 UG

Minerals

calcium

Both cheese and soy milk are high in calcium. Cheese has 436% more calcium than soy milk - cheese has 659mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Cheese and soy milk contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Cheese and soy milk contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and soy milk has 122mg 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,

Soy Milk Cheese
beta-carotene 2 UG 56 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than soy milk per 100 grams.

Soy Milk Cheese
alpha linoleic acid 0.075 G 0.332 G
Total 0.075 G 0.332 G

omega 6s

Comparing omega-6 fatty acids, both soy milk and cheese contain significant amounts of linoleic acid.

Soy Milk Cheese
linoleic acid 0.584 G 0.532 G
Total 0.584 G 0.532 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: Soy Milk (Soy milk, fortified) and Cheese (Cheese, Mexican blend) .

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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Vitamins and Minerals
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niacin (Vit B3)
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protein
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biotin (Vit B7)
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does cheese or soy milk contain more calories in 100 grams?
Cheese is high in calories and soy milk has 90% less calories than cheese - cheese has 384 calories in 100g and soy milk has 43 calories.

Does cheese or soy milk have more carbohydrates?
By weight, both cheese and soy milk are low in carbohydrates - cheese has 0.13g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does cheese or soy milk contain more calcium?
Both cheese and soy milk are high in calcium. Cheese has 440% more calcium than soy milk - cheese has 659mg of calcium in 100 grams and soy milk has 123mg of calcium.