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  6. Wheat Bread vs. Swiss cheese

Wheat Bread vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and Swiss cheese

  • Wheat Bread has more manganese, iron, vitamin B3, and vitamin B1; however, Swiss cheese is higher in vitamin B12, calcium, phosphorus, and zinc.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than wheat Bread.
  • Swiss cheese contains 98 times less vitamin B3 than wheat Bread. Wheat Bread contains 6.25mg of vitamin B3, while Swiss cheese contains 0.064mg.
  • Wheat Bread has less saturated fat.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Bread, wheat, toasted and Cheese, swiss.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +78.8%
Contains more PotassiumPotassium +209.7%
Contains more IronIron +3046.2%
Contains more CopperCopper +321.3%
Contains more ManganeseManganese +5196.2%
Contains more SeleniumSelenium +11.3%
Contains more CalciumCalcium +439.4%
Contains more ZincZinc +197.3%
Contains more PhosphorusPhosphorus +205.3%
Contains less SodiumSodium -68.9%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +3890.9%
Contains more Vitamin B2Vitamin B2 +26.5%
Contains more Vitamin B3Vitamin B3 +9665.6%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B6Vitamin B6 +115.5%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +760%
Contains more CholineCholine +42.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +3772.9%
Contains more ProteinProtein +108%
Contains more FatsFats +625.8%
Contains more WaterWater +55.3%
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -94.6%
Contains more Poly. FatPolyunsaturated fat +28.3%
Contains more Mono. FatMonounsaturated fat +689.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.989g 18.227g 78%
Calcium 165mg 890mg 73%
Manganese 1.377mg 0.026mg 59%
Phosphorus 188mg 574mg 55%
Iron 4.09mg 0.13mg 50%
Fats 4.27g 30.99g 41%
Vitamin B3 6.25mg 0.064mg 39%
Vitamin B1 0.439mg 0.011mg 36%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Protein 12.96g 26.96g 28%
Zinc 1.47mg 4.37mg 26%
Fiber 4.7g 0g 19%
Folate 86µg 10µg 19%
Sodium 601mg 187mg 18%
Carbs 55.77g 1.44g 18%
Monounsaturated fat 1.019g 8.046g 18%
Copper 0.198mg 0.047mg 17%
Magnesium 59mg 33mg 6%
Selenium 33.4µg 30µg 6%
Vitamin B2 0.382mg 0.302mg 6%
Vitamin B6 0.153mg 0.071mg 6%
Vitamin K 5.7µg 1.4µg 4%
Calories 313kcal 393kcal 4%
Potassium 223mg 72mg 4%
Polyunsaturated fat 1.72g 1.341g 3%
Vitamin B5 0.456mg 0.353mg 2%
Vitamin E 0.24mg 0.6mg 2%
Choline 22.1mg 15.5mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 1.44g N/A
Sugar 6.42g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.092mg 0.401mg 0%
Threonine 0.299mg 1.038mg 0%
Isoleucine 0.258mg 1.537mg 0%
Leucine 0.461mg 2.959mg 0%
Lysine 0.215mg 2.585mg 0%
Methionine 0.105mg 0.784mg 0%
Phenylalanine 0.315mg 1.662mg 0%
Valine 0.31mg 2.139mg 0%
Histidine 0.15mg 1.065mg 0%
Omega-3 - ALA 0.161g 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 0g 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
Wheat Bread 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
36%
Wheat Bread
48%
Swiss cheese
Minerals Daily Need Coverage Score
89%
Wheat Bread
87%
Swiss cheese

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 17.238g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 414mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 33)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.