Comparing Nutrients in 100 calories Soy CheeseVS Broccoli

Weight per 100 calories

Soy Cheese

66.2g

Broccoli

294g

Soy Cheese has 4.4 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Soy Cheese or Broccoli?

Macros Ratio

Protein Fat Carbs

Soy Cheese

33%

48%

19%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Soy Cheesevs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.53%5.36g

Fat

1.12%1.1g

5.36 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

1.05%0.34g

0.78 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.4%0.36g

Omega 3

11.6%0.19g

0.36 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15.7%2.67g

Omega 6

0.85%0.14g

2.67 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.5%4.57g

Carbohydrate

15%19.5g

4.57 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.46%1.06g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.06 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.76%2g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

20%7.65g

0 gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.8%8.28g

Protein

15%8.3g

8.28 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soy Cheesevs Broccoli

0.15%1.32μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

1.32 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

17.4%0.21mg

Thiamine

0 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.13%0.093mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.093 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.07%0.33mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.54%0.077mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.077 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.57%0.046mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.046 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.64%14.6μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

14.6 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.65%0.4mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.4 mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.54%3.05μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

3.05 μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soy Cheesevs Broccoli

12.5%125mg

Calcium

14%138mg

125 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg

Copper

16%0.14mg

0.25 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.4%3.7mg

Iron

27%2.15mg

3.7 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg

Magnesium

14.7%61.8mg

151 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.6%0.59mg

Manganese

27%0.62mg

0.59 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%147mg

Phosphorus

27.7%194mg

147 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.88%132mg

Potassium

27.3%929mg

132 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg

Selenium

13.4%7.35μg

11 μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.88%13.2mg

Sodium

6.47%97mg

13.2 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg

Zinc

11%1.2mg

1.14 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.27%47g

Water

7.1%263g

47 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Soy Cheese vs Broccoli:

Raw Broccoli contains 68.8 times more Vitamin A, more Vitamin B1, 3.7 times more Vitamin B2, 5.7 times more Vitamin B3, 21.9 times more Vitamin B5, 11.1 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C, 5.8 times more Vitamin E and 98.1 times more Vitamin K than Soybean, curd cheese.
Both Soybean, curd cheese as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soy Cheese vs Broccoli:

Soybean, curd cheese has 1.7 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium and 1.5 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Phosphorus, 7.1 times more Potassium, 7.3 times more Sodium and 5.6 times more Water than Soybean, curd cheese.
Both Soybean, curd cheese and Raw Broccoli have similar amounts of Calcium, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Soybean, curd cheese has 4.9 times more Fat, 2.3 times more Saturated Fat, 1.9 times more Omega 3 and 18.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 4.3 times more Carbohydrate, 4.7 times more Sugars and more Fiber than Soybean, curd cheese.
Both Soybean, curd cheese and Raw Broccoli have similar amounts of Energy and Protein per 100 kcal.
Both Soybean, curd cheese as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Soy CheeseVS Canned PotatoesBroccoliVS Canned PotatoesSoy CheeseVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Soy CheeseVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Soy Cheese or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: