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Cornmeal vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between cornmeal and Swiss cheese

  • Cornmeal has more iron, folate, and vitamin B1; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Cornmeal contains 50 times more vitamin B1 than Swiss cheese. Cornmeal contains 0.551mg of vitamin B1, while Swiss cheese contains 0.011mg.
  • Cornmeal contains less saturated fat.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of Swiss cheese is 27.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Cheese, swiss.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 +97.2%
Contains more IronIron +3253.8%
Contains more CopperCopper +61.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +569.2%
Contains more CalciumCalcium +29566.7%
Contains more ZincZinc +562.1%
Contains more PhosphorusPhosphorus +479.8%
Contains more SeleniumSelenium +185.7%
~equal in Magnesium ~33mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 B1Vitamin B1 +4909.1%
Contains more Vitamin B2Vitamin B2 +26.5%
Contains more Vitamin B3Vitamin B3 +7662.5%
Contains more Vitamin B6Vitamin B6 +156.3%
Contains more FolateFolate +1990%
Contains more Vitamin AVitamin A +2518.2%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +80.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +5417.4%
Contains more ProteinProtein +279.2%
Contains more FatsFats +1670.9%
Contains more WaterWater +236.6%
Contains more OtherOther +484.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 -98.8%
Contains more Mono. FatMonounsaturated fat +1963.1%
Contains more Poly. FatPolyunsaturated fat +62%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Swiss cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Cornmeal Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 3mg 890mg 89%
Saturated fat 0.22g 18.227g 82%
Phosphorus 99mg 574mg 68%
Iron 4.36mg 0.13mg 53%
Folate 209µg 10µg 50%
Fats 1.75g 30.99g 45%
Vitamin B1 0.551mg 0.011mg 45%
Protein 7.11g 26.96g 40%
Selenium 10.5µg 30µg 35%
Zinc 0.66mg 4.37mg 34%
Vitamin A 11µg 288µg 31%
Vitamin B3 4.968mg 0.064mg 31%
Cholesterol 0mg 93mg 31%
Starch 73.3g 30%
Carbs 79.45g 1.44g 26%
Monounsaturated fat 0.39g 8.046g 19%
Fiber 3.9g 0g 16%
Vitamin B6 0.182mg 0.071mg 9%
Sodium 7mg 187mg 8%
Manganese 0.174mg 0.026mg 6%
Vitamin B2 0.382mg 0.302mg 6%
Vitamin E 0.12mg 0.6mg 3%
Copper 0.076mg 0.047mg 3%
Polyunsaturated fat 0.828g 1.341g 3%
Vitamin B5 0.24mg 0.353mg 2%
Potassium 142mg 72mg 2%
Choline 8.6mg 15.5mg 1%
Calories 370kcal 393kcal 1%
Vitamin K 0µg 1.4µg 1%
Net carbs 75.55g 1.44g N/A
Magnesium 32mg 33mg 0%
Sugar 1.61g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.038mg 0.401mg 0%
Threonine 0.172mg 1.038mg 0%
Isoleucine 0.242mg 1.537mg 0%
Leucine 1.006mg 2.959mg 0%
Lysine 0.105mg 2.585mg 0%
Methionine 0.162mg 0.784mg 0%
Phenylalanine 0.366mg 1.662mg 0%
Valine 0.337mg 2.139mg 0%
Histidine 0.172mg 1.065mg 0%
Fructose 0.17g 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 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
Cornmeal 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
42%
Cornmeal
48%
Swiss cheese
Minerals Daily Need Coverage Score
37%
Cornmeal
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 41)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 180mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 18.007g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $2.2)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.