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Cereal vs. Swiss cheese — In-Depth Nutrition Comparison

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How are cereal and Swiss cheese different?

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and vitamin C, while Swiss cheese is higher in calcium, phosphorus, and selenium.
  • Cereal covers your daily need for vitamin B1, 523% more than Swiss cheese.
  • Cereal is lower in saturated fat.
  • Cereal has a higher glycemic index (69) than Swiss cheese (27).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cheese, swiss types were used in this article.

Infographic

Cereal 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.
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +45.8%
Contains more IronIron +26100%
Contains more CopperCopper +191.5%
Contains more ZincZinc +73.9%
Contains more ManganeseManganese +2938.5%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +8800%
Contains more PhosphorusPhosphorus +645.5%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +376.2%

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +182.6%
Contains more Vitamin B1Vitamin B1 +57063.6%
Contains more Vitamin B2Vitamin B2 +1181.5%
Contains more Vitamin B3Vitamin B3 +46181.3%
Contains more Vitamin B6Vitamin B6 +8331%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +5931.3%
Contains more ProteinProtein +344.9%
Contains more FatsFats +2769.4%
Contains more WaterWater +895.5%
Contains more OtherOther +33.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -98.6%
Contains more Mono. FatMonounsaturated fat +3844.1%
Contains more Poly. FatPolyunsaturated fat +278.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Swiss cheese DV% diff.
Vitamin B1 6.288mg 0.011mg 523%
Vitamin B6 5.986mg 0.071mg 455%
Iron 34.06mg 0.13mg 424%
Vitamin B2 3.87mg 0.302mg 274%
Vitamin B3 29.62mg 0.064mg 185%
Vitamin B12 3.06µg 128%
Calcium 10mg 890mg 88%
Saturated fat 0.26g 18.227g 82%
Phosphorus 77mg 574mg 71%
Vitamin A 814µg 288µg 58%
Fats 1.08g 30.99g 46%
Vitamin C 38.5mg 0mg 43%
Selenium 6.3µg 30µg 43%
Protein 6.06g 26.96g 42%
Manganese 0.79mg 0.026mg 33%
Cholesterol 93mg 31%
Zinc 7.6mg 4.37mg 29%
Carbs 86.85g 1.44g 28%
Sodium 795mg 187mg 26%
Monounsaturated fat 0.204g 8.046g 20%
Copper 0.137mg 0.047mg 10%
Polyunsaturated fat 0.354g 1.341g 7%
Fiber 1.4g 0g 6%
Vitamin E 0.08mg 0.6mg 3%
Folate 10µg 3%
Magnesium 19mg 33mg 3%
Vitamin B5 0.226mg 0.353mg 3%
Choline 15.5mg 3%
Calories 378kcal 393kcal 1%
Vitamin K 0µg 1.4µg 1%
Potassium 105mg 72mg 1%
Net carbs 85.45g 1.44g N/A
Sugar 10.35g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.066mg 0.401mg 0%
Threonine 0.241mg 1.038mg 0%
Isoleucine 0.26mg 1.537mg 0%
Leucine 0.767mg 2.959mg 0%
Lysine 0.113mg 2.585mg 0%
Methionine 0.13mg 0.784mg 0%
Phenylalanine 0.365mg 1.662mg 0%
Valine 0.344mg 2.139mg 0%
Histidine 0.162mg 1.065mg 0%
Fructose 0.26g 0g 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 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
Cereal 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
371%
Cereal
48%
Swiss cheese
Minerals Daily Need Coverage Score
183%
Cereal
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 608mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 17.967g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3.6)
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.
Which food is richer in vitamins?
?
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. 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.