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Apple vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between apples and Swiss cheese

  • Apples have more fiber, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than apples.
  • The amount of saturated fat in apples is lower.

These are the specific foods used in this comparison Apples, raw, with skin and Cheese, swiss.

Infographic

Apple vs Swiss cheese infographic
Infographic link

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.
Apple
Apple
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 PotassiumPotassium +48.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +34.6%
Contains more MagnesiumMagnesium +560%
Contains more CalciumCalcium +14733.3%
Contains more CopperCopper +74.1%
Contains more ZincZinc +10825%
Contains more PhosphorusPhosphorus +5118.2%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.13mg

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.
Apple
Apple
4
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin KVitamin K +57.1%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +1061.5%
Contains more Vitamin B5Vitamin B5 +478.7%
Contains more Vitamin B6Vitamin B6 +73.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +355.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 CarbsCarbs +859%
Contains more WaterWater +127.4%
Contains more ProteinProtein +10269.2%
Contains more FatsFats +18129.4%
Contains more OtherOther +1390%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.8%
Contains more Mono. FatMonounsaturated fat +114842.9%
Contains more Poly. FatPolyunsaturated fat +2529.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 6mg 890mg 88%
Saturated fat 0.028g 18.227g 83%
Phosphorus 11mg 574mg 80%
Selenium 0µg 30µg 55%
Protein 0.26g 26.96g 53%
Fats 0.17g 30.99g 47%
Zinc 0.04mg 4.37mg 39%
Vitamin A 3µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B2 0.026mg 0.302mg 21%
Monounsaturated fat 0.007g 8.046g 20%
Calories 52kcal 393kcal 17%
Fiber 2.4g 0g 10%
Polyunsaturated fat 0.051g 1.341g 9%
Sodium 1mg 187mg 8%
Magnesium 5mg 33mg 7%
Fructose 5.9g 0g 7%
Vitamin B5 0.061mg 0.353mg 6%
Vitamin C 4.6mg 0mg 5%
Carbs 13.81g 1.44g 4%
Vitamin E 0.18mg 0.6mg 3%
Choline 3.4mg 15.5mg 2%
Folate 3µg 10µg 2%
Vitamin B6 0.041mg 0.071mg 2%
Copper 0.027mg 0.047mg 2%
Vitamin K 2.2µg 1.4µg 1%
Potassium 107mg 72mg 1%
Vitamin B1 0.017mg 0.011mg 1%
Net carbs 11.41g 1.44g N/A
Iron 0.12mg 0.13mg 0%
Sugar 10.39g 0g N/A
Starch 0.05g 0%
Manganese 0.035mg 0.026mg 0%
Vitamin B3 0.091mg 0.064mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.001mg 0.401mg 0%
Threonine 0.006mg 1.038mg 0%
Isoleucine 0.006mg 1.537mg 0%
Leucine 0.013mg 2.959mg 0%
Lysine 0.012mg 2.585mg 0%
Methionine 0.001mg 0.784mg 0%
Phenylalanine 0.006mg 1.662mg 0%
Valine 0.012mg 2.139mg 0%
Histidine 0.005mg 1.065mg 0%
Omega-3 - ALA 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 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
4%
Apple
48%
Swiss cheese
Minerals Daily Need Coverage Score
4%
Apple
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 10.39g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 186mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 18.199g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $3.1)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.