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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Cheddar Cheese source
Image of Soy Flour source

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 a 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 a 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 a 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 a 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) .

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Cheddar Cheese
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