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  6. Beetroot vs. Swiss cheese

Beetroot vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between beetroot and Swiss cheese

  • Beetroot is richer in folate, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than beetroot.
  • Beetroot has 11 times more folate than Swiss cheese. Beetroot has 109µg of folate, while Swiss cheese has 10µg.
  • Beetroot is lower in saturated fat.
  • Beetroot has a higher glycemic index (64) than Swiss cheese (27).

Specific food types used in this comparison are Beets, raw and Cheese, swiss.

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +351.4%
Contains more IronIron +515.4%
Contains more CopperCopper +59.6%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +1165.4%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +5462.5%
Contains more ZincZinc +1148.6%
Contains more PhosphorusPhosphorus +1335%
Contains more SeleniumSelenium +4185.7%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +181.8%
Contains more Vitamin B3Vitamin B3 +421.9%
Contains more FolateFolate +990%
Contains more Vitamin AVitamin A +14300%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +655%
Contains more Vitamin B5Vitamin B5 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +158.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.071mg

All nutrients comparison - raw data values

Nutrient Beetroot Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 16mg 890mg 87%
Saturated fat 0.027g 18.227g 83%
Phosphorus 40mg 574mg 76%
Selenium 0.7µg 30µg 53%
Protein 1.61g 26.96g 51%
Fats 0.17g 30.99g 47%
Zinc 0.35mg 4.37mg 37%
Vitamin A 2µg 288µg 32%
Cholesterol 0mg 93mg 31%
Folate 109µg 10µg 25%
Vitamin B2 0.04mg 0.302mg 20%
Monounsaturated fat 0.032g 8.046g 20%
Calories 43kcal 393kcal 18%
Manganese 0.329mg 0.026mg 13%
Fiber 2.8g 0g 11%
Polyunsaturated fat 0.06g 1.341g 9%
Iron 0.8mg 0.13mg 8%
Potassium 325mg 72mg 7%
Sodium 78mg 187mg 5%
Vitamin C 4.9mg 0mg 5%
Vitamin B5 0.155mg 0.353mg 4%
Vitamin E 0.04mg 0.6mg 4%
Carbs 9.56g 1.44g 3%
Copper 0.075mg 0.047mg 3%
Magnesium 23mg 33mg 2%
Vitamin B1 0.031mg 0.011mg 2%
Choline 6mg 15.5mg 2%
Vitamin B3 0.334mg 0.064mg 2%
Vitamin K 0.2µg 1.4µg 1%
Net carbs 6.76g 1.44g N/A
Sugar 6.76g 0g N/A
Vitamin B6 0.067mg 0.071mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.019mg 0.401mg 0%
Threonine 0.047mg 1.038mg 0%
Isoleucine 0.048mg 1.537mg 0%
Leucine 0.068mg 2.959mg 0%
Lysine 0.058mg 2.585mg 0%
Methionine 0.018mg 0.784mg 0%
Phenylalanine 0.046mg 1.662mg 0%
Valine 0.056mg 2.139mg 0%
Histidine 0.021mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +563.9%
Contains more WaterWater +132.7%
Contains more ProteinProtein +1574.5%
Contains more FatsFats +18129.4%
Contains more OtherOther +175.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -99.9%
Contains more Mono. FatMonounsaturated fat +25043.8%
Contains more Poly. FatPolyunsaturated fat +2135%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.