Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Couscous
  5. Compare
  6. Couscous vs. Swiss cheese

Couscous vs. Swiss cheese — In-Depth Nutrition Comparison

Compare

How are couscous and Swiss cheese different?

  • Swiss cheese has more vitamin B12, calcium, phosphorus, zinc, vitamin B2, vitamin A, and magnesium than couscous.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Couscous has less sodium.
  • Swiss cheese has a lower glycemic index (27) than couscous (65).

Couscous, cooked and Cheese, swiss are the varieties used in this article.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 IronIron +192.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +223.1%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +11025%
Contains more PotassiumPotassium +24.1%
Contains more CopperCopper +14.6%
Contains more ZincZinc +1580.8%
Contains more PhosphorusPhosphorus +2509.1%
~equal in Selenium ~30µg

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +472.7%
Contains more Vitamin B3Vitamin B3 +1435.9%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +361.5%
Contains more Vitamin B2Vitamin B2 +1018.5%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +369.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.353mg

All nutrients comparison - raw data values

Nutrient Couscous Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 8mg 890mg 88%
Saturated fat 0.029g 18.227g 83%
Phosphorus 22mg 574mg 79%
Fats 0.16g 30.99g 47%
Protein 3.79g 26.96g 46%
Zinc 0.26mg 4.37mg 37%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B2 0.027mg 0.302mg 21%
Monounsaturated fat 0.022g 8.046g 20%
Calories 112kcal 393kcal 14%
Polyunsaturated fat 0.064g 1.341g 9%
Sodium 5mg 187mg 8%
Carbs 23.22g 1.44g 7%
Fiber 1.4g 0g 6%
Magnesium 8mg 33mg 6%
Vitamin B3 0.983mg 0.064mg 6%
Selenium 27.5µg 30µg 5%
Vitamin B1 0.063mg 0.011mg 4%
Iron 0.38mg 0.13mg 3%
Vitamin E 0.13mg 0.6mg 3%
Manganese 0.084mg 0.026mg 3%
Choline 3.3mg 15.5mg 2%
Vitamin B6 0.051mg 0.071mg 2%
Vitamin K 0.1µg 1.4µg 1%
Folate 15µg 10µg 1%
Copper 0.041mg 0.047mg 1%
Net carbs 21.82g 1.44g N/A
Potassium 58mg 72mg 0%
Sugar 0.1g 0g N/A
Vitamin B5 0.371mg 0.353mg 0%
Trans fat 0.987g N/A
Tryptophan 0.049mg 0.401mg 0%
Threonine 0.1mg 1.038mg 0%
Isoleucine 0.147mg 1.537mg 0%
Leucine 0.259mg 2.959mg 0%
Lysine 0.073mg 2.585mg 0%
Methionine 0.059mg 0.784mg 0%
Phenylalanine 0.184mg 1.662mg 0%
Valine 0.162mg 2.139mg 0%
Histidine 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +1512.5%
Contains more WaterWater +92.9%
Contains more ProteinProtein +611.3%
Contains more FatsFats +19268.8%
Contains more OtherOther +1046.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 +36472.7%
Contains more Poly. FatPolyunsaturated fat +1995.3%

People also compare

Couscous
Couscous vs Bran raw
Bran raw
Couscous
Couscous vs Brown rice
Brown rice
Couscous
Couscous vs Oats
Oats
Swiss cheese
Swiss cheese vs Roquefort
Roquefort
Swiss cheese
Swiss cheese vs Romano cheese
Romano cheese
Swiss cheese
Swiss cheese vs Ricotta
Ricotta

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.