Cheese vs Soy milk

Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods

Cheese, parmesan, grated is higher in more vitamins & minerals

Calories (kcal)

Cheese 420
Soy milk —

Protein (g)

Cheese 28.4
Soy milk 3.55

Carbs (g)

Cheese 13.9
Soy milk 1.29

Fat (g)

Cheese 27.8
Soy milk 2.13

Fiber (g)

Cheese 0
Soy milk 0

Quick answers

Which has more protein?

Cheese, parmesan, grated — 28.4g vs 3.55g per 100g.

Which is more nutrient-dense?

Cheese, parmesan, grated scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Cheese Soy milk
Energy
Energy 420 kcal —
Macronutrients
Water 22.6 g 92.4 g
Protein 28.4 g 3.55 g
Total lipid (fat) 27.8 g 2.13 g
Carbohydrate, by difference 13.9 g 1.29 g
Fiber, total dietary 0 g 0 g
Sugars, Total — 0.557 g
Fats & Fatty Acids
Fatty acids, total saturated 15.4 g 0.314 g
Fatty acids, total monounsaturated 7.13 g 0.416 g
Fatty acids, total trans 0.876 g 0 g
Cholesterol 86.0 mg —
Vitamins
Vitamin C, total ascorbic acid 0 mg —
Thiamin (Vitamin B1) 0.026 mg 0.063 mg
Riboflavin (Vitamin B2) 0.358 mg 0.084 mg
Niacin (Vitamin B3) 0.080 mg 0.236 mg
Pantothenic acid (Vitamin B5) 0.450 mg —
Vitamin B-6 — Pyridoxine 0.081 mg 0.055 mg
Biotin (Vitamin B7) 6.00 ug 19.7 ug
Folate, total (Vitamin B9) 0 ug —
Choline, total 14.1 mg —
Vitamin B-12 — Cobalamin 1.40 ug 0.393 ug
Vitamin A, RAE 262 ug 58.2 ug
Carotene, beta 73.0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0.530 mg 0.156 mg
Vitamin D (D2 + D3) 0.500 ug 0.681 ug
Vitamin K2 — Menaquinone-4 (MK-4) 7.10 ug —
Minerals
Calcium, Ca 853 mg 101 mg
Iron, Fe 0.490 mg 0.542 mg
Magnesium, Mg 34.0 mg 21.5 mg
Phosphorus, P 627 mg 68.7 mg
Potassium, K 180 mg 158 mg
Sodium, Na 1804 mg 34.3 mg
Zinc, Zn 4.20 mg 0.312 mg
Copper, Cu 0.040 mg 0.108 mg
Manganese, Mn 0.071 mg 0.208 mg
Selenium, Se 34.4 ug 1.94 ug
Other Nutrients
Energy (Atwater General Factors) — 38 kcal
Energy (Atwater Specific Factors) — 38 kcal
Energy 1757 kj —
Nitrogen — 0.567 g
Total fat (NLEA) — 1.88 g
Ash 7.18 g 0.635 g
Carbohydrate, by summation — 0 g
Total Sugars 0.070 g —
Sucrose 0 g 0.557 g
Glucose 0 g 0 g
Fructose 0 g 0 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0.070 g 0 g
Iodine, I — 0 ug
Molybdenum, Mo — 58.4 ug
Biotin — 3.34 ug
Folic acid (Vitamin B9 — synthetic) 6.00 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 6.00 ug —
Betaine 0.200 mg —
Vitamin B-12, added 0 ug —
Retinol 255 ug 58.2 ug
cis-beta-Carotene — 0 ug
trans-beta-Carotene — 0 ug
Carotene, gamma — 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Cryptoxanthin, alpha — 0 ug
Vitamin A, IU 974 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
cis-Lycopene — 0 ug
trans-Lycopene — 0 ug
Lycopene 0 ug 8.22 ug
cis-Lutein/Zeaxanthin — 0.965 ug
Zeaxanthin — 7.26 ug
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.010 mg 1.42 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 0.874 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) 21.0 IU 27.2 IU
Vitamin D2 — Ergocalciferol (plant source) — 0.681 ug
Vitamin D3 — Cholecalciferol (animal / sunlight source) 0.500 ug 0 ug
Vitamin K1 — Phylloquinone 1.70 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0.493 g 0 g
SFA 5:0 — 0 g
SFA 6:0 (Caproic acid) 0.422 g 0 g
SFA 7:0 — 0 g
SFA 8:0 (Caprylic acid) 0.265 g 0 g
SFA 9:0 — 0 g
SFA 10:0 (Capric acid) 0.632 g 0 g
SFA 11:0 (Undecanoic acid) — 0 g
SFA 12:0 (Lauric acid) 0.726 g 0 g
SFA 14:0 (Myristic acid) 2.33 g 0.004 g
SFA 15:0 (Pentadecanoic acid) 0.240 g 0.002 g
SFA 16:0 (Palmitic acid) 7.48 g 0.218 g
SFA 17:0 (Margaric acid) 0.148 g 0.002 g
SFA 18:0 (Stearic acid) 2.57 g 0.073 g
SFA 20:0 (Arachidic acid) 0.046 g 0.006 g
SFA 21:0 — 0 g
SFA 22:0 (Behenic acid) 0.012 g 0.007 g
SFA 23:0 — 0 g
SFA 24:0 (Lignoceric acid) 0.009 g 0.002 g
MUFA 12:1 — 0 g
MUFA 14:1 (Myristoleic acid) 0.229 g —
MUFA 14:1 c — 0 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.365 g —
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.287 g 0.002 g
MUFA 17:1 (Heptadecenoic acid) 0.045 g 0.001 g
MUFA 17:1 c — 0.001 g
MUFA 18:1 (Omega-9, Oleic acid family) 6.44 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) 5.82 g 0.409 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.049 g —
MUFA 20:1 c — 0.005 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.001 g —
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0.001 g 0 g
MUFA 22:1 n-9 — 0 g
MUFA 22:1 n-11 — 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g 0 g
Fatty acids, total polyunsaturated 1.39 g 1.15 g
PUFA 18:2 (Omega-6, Linoleic acid) 1.17 g —
PUFA 18:2 c — 0.988 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 0.870 g 0.988 g
PUFA 18:2 CLAs 0.136 g 0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.106 g —
PUFA 18:3 c — 0.166 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.102 g 0.166 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0.002 g 0 g
PUFA 18:3i 0.003 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:2 c — 0.0005625 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.006 g 0.0005625 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0.027 g —
PUFA 20:3 c — 0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0.002 g 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0.026 g 0 g
PUFA 20:3 n-9 (Omega-9, Mead acid) — 0 g
PUFA 22:3 — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.040 g 0 g
PUFA 20:4c — 0 g
PUFA 20:5c — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 22:2 (Docosadienoic acid) — 0 g
PUFA 22:5 c — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) 0.007 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.015 g 0 g
PUFA 22:6 c — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Fatty acids, total trans-monoenoic 0.704 g 0.0008125 g
TFA 14:1 t — 0 g
TFA 16:1 t 0.078 g 0 g
TFA 18:1 t 0.626 g 0.0008125 g
TFA 20:1 t — 0 g
TFA 22:1 t 0 g 0 g
TFA 18:2 t not further defined 0.169 g 0.001 g
TFA 18:2 t — 0.001 g
Fatty acids, total trans-polyenoic 0.172 g 0 g
TFA 18:3 t — 0 g
Tryptophan (EAA) 0.383 g 0.046 g
Threonine (EAA) 1.08 g 0.128 g
Isoleucine (EAA, BCAA) 1.46 g 0.145 g
Leucine (EAA, BCAA) 2.75 g 0.249 g
Lysine (EAA) 2.20 g 0.221 g
Methionine (EAA) 0.751 g 0.046 g
Cystine (conditionally essential) 0.090 g —
Phenylalanine (EAA) 1.54 g 0.175 g
Tyrosine (conditionally essential) 1.72 g 0.124 g
Valine (EAA, BCAA) 1.87 g 0.142 g
Arginine (conditionally essential) 1.16 g 0.269 g
Histidine (EAA) 0.806 g 0.097 g
Alanine 0.859 g 0.139 g
Aspartic acid 1.98 g 0.396 g
Glutamic acid 6.43 g 0.619 g
Glycine (conditionally essential) 0.560 g 0.141 g
Proline (conditionally essential) 3.41 g 13.7 g
Serine 1.69 g 0.168 g
Hydroxyproline — 0 g
Cysteine — 0.058 g
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Daidzein — 0.457 mg
Genistein — 0.380 mg
Daidzin — 12.9 mg
Genistin — 18.8 mg
Glycitin — 1.37 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Cheese, parmesan, grated nutrition facts Soy milk, unsweetened, plain, shelf stable nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +5163% in Cheese, parmesan, grated Selenium, Se +1671% in Cheese, parmesan, grated Zinc, Zn +1247% in Cheese, parmesan, grated Phosphorus, P +813% in Cheese, parmesan, grated

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