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Almonds vs. Swiss cheese — In-Depth Nutrition Comparison

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Differences between almonds and Swiss cheese

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, and fiber; however, Swiss cheese is richer in vitamin B12, calcium, and selenium.
  • Almonds' daily need coverage for vitamin E is 167% higher.
  • Almonds have less saturated fat.
  • Almonds have a lower glycemic index (0) than Swiss cheese (27).

The food types used in this comparison are Nuts, almonds and Cheese, swiss.

Infographic

Almonds vs Swiss cheese infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +718.2%
Contains more PotassiumPotassium +918.1%
Contains more IronIron +2753.8%
Contains more CopperCopper +2093.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +8280.8%
Contains more CalciumCalcium +230.9%
Contains more ZincZinc +40.1%
Contains more PhosphorusPhosphorus +19.3%
Contains more SeleniumSelenium +631.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin EVitamin E +4171.7%
Contains more Vitamin B1Vitamin B1 +1763.6%
Contains more Vitamin B2Vitamin B2 +276.8%
Contains more Vitamin B3Vitamin B3 +5553.1%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B6Vitamin B6 +93%
Contains more FolateFolate +340%
Contains more CholineCholine +236.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more FatsFats +61.1%
Contains more CarbsCarbs +1396.5%
Contains more ProteinProtein +27.5%
Contains more WaterWater +753.3%
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +292.1%
Contains more Poly. FatPolyunsaturated fat +819.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Swiss cheese
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almonds Swiss cheese DV% diff.
Vitamin E 25.63mg 0.6mg 167%
Vitamin B12 0µg 3.06µg 128%
Copper 1.031mg 0.047mg 109%
Manganese 2.179mg 0.026mg 94%
Polyunsaturated fat 12.329g 1.341g 73%
Saturated fat 3.802g 18.227g 66%
Vitamin B2 1.138mg 0.302mg 64%
Calcium 269mg 890mg 62%
Monounsaturated fat 31.551g 8.046g 59%
Magnesium 270mg 33mg 56%
Fiber 12.5g 0g 50%
Selenium 4.1µg 30µg 47%
Iron 3.71mg 0.13mg 45%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Fats 49.93g 30.99g 29%
Vitamin B3 3.618mg 0.064mg 22%
Potassium 733mg 72mg 19%
Vitamin B1 0.205mg 0.011mg 16%
Phosphorus 481mg 574mg 13%
Protein 21.15g 26.96g 12%
Zinc 3.12mg 4.37mg 11%
Folate 44µg 10µg 9%
Calories 579kcal 393kcal 9%
Sodium 1mg 187mg 8%
Choline 52.1mg 15.5mg 7%
Carbs 21.55g 1.44g 7%
Vitamin B6 0.137mg 0.071mg 5%
Vitamin B5 0.471mg 0.353mg 2%
Vitamin K 0µg 1.4µg 1%
Net carbs 9.05g 1.44g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g 0.987g N/A
Tryptophan 0.211mg 0.401mg 0%
Threonine 0.601mg 1.038mg 0%
Isoleucine 0.751mg 1.537mg 0%
Leucine 1.473mg 2.959mg 0%
Lysine 0.568mg 2.585mg 0%
Methionine 0.157mg 0.784mg 0%
Phenylalanine 1.132mg 1.662mg 0%
Valine 0.855mg 2.139mg 0%
Histidine 0.539mg 1.065mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.003g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.007g N/A
Omega-6 - Linoleic acid 12.32g 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
48%
Swiss cheese
Minerals Daily Need Coverage Score
142%
Almonds
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 4.35g)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 186mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 14.425g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 27)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $1.2)
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.