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 more beta-carotene 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.
Calories and Carbs
calories
Both soy flour and cheddar cheese are high in calories - soy flour has 372kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.
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 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 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 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.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 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.
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 - 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 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 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 has more beta-carotene than soy flour per 100 grams.
| 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) .
|
()
Cheddar Cheese
|
Daily Values (%) |
Soy Flour
|
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|---|---|---|---|---|---|---|
| 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 | ||
| 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 % |