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  6. Dates vs. Swiss cheese

Dates vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between dates and Swiss cheese?

  • Dates are higher in fiber, yet Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • The amount of saturated fat in dates is lower.
  • The glycemic index of Swiss cheese is lower.

We used Dates, deglet noor and Cheese, swiss types in this article.

Infographic

Dates 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.
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +30.3%
Contains more PotassiumPotassium +811.1%
Contains more IronIron +684.6%
Contains more CopperCopper +338.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +907.7%
Contains more CalciumCalcium +2182.1%
Contains more ZincZinc +1406.9%
Contains more PhosphorusPhosphorus +825.8%
Contains more SeleniumSelenium +900%

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.
Dates
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 +372.7%
Contains more Vitamin B3Vitamin B3 +1890.6%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +357.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +146%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dates Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 39mg 890mg 85%
Saturated fat 0.032g 18.227g 83%
Phosphorus 62mg 574mg 73%
Protein 2.45g 26.96g 49%
Selenium 3µg 30µg 49%
Fats 0.39g 30.99g 47%
Zinc 0.29mg 4.37mg 37%
Vitamin A 0µg 288µg 32%
Fiber 8g 0g 32%
Cholesterol 0mg 93mg 31%
Carbs 75.03g 1.44g 25%
Fructose 19.56g 0g 24%
Monounsaturated fat 0.036g 8.046g 20%
Vitamin B2 0.066mg 0.302mg 18%
Copper 0.206mg 0.047mg 18%
Potassium 656mg 72mg 17%
Iron 1.02mg 0.13mg 11%
Manganese 0.262mg 0.026mg 10%
Polyunsaturated fat 0.019g 1.341g 9%
Sodium 2mg 187mg 8%
Vitamin B3 1.274mg 0.064mg 8%
Vitamin B6 0.165mg 0.071mg 7%
Calories 282kcal 393kcal 6%
Vitamin B5 0.589mg 0.353mg 5%
Vitamin E 0.05mg 0.6mg 4%
Vitamin B1 0.052mg 0.011mg 3%
Folate 19µg 10µg 2%
Choline 6.3mg 15.5mg 2%
Magnesium 43mg 33mg 2%
Vitamin K 2.7µg 1.4µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 1.44g N/A
Sugar 63.35g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.012mg 0.401mg 0%
Threonine 0.043mg 1.038mg 0%
Isoleucine 0.049mg 1.537mg 0%
Leucine 0.084mg 2.959mg 0%
Lysine 0.066mg 2.585mg 0%
Methionine 0.022mg 0.784mg 0%
Phenylalanine 0.05mg 1.662mg 0%
Valine 0.071mg 2.139mg 0%
Histidine 0.032mg 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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +5110.4%
Contains more ProteinProtein +1000.4%
Contains more FatsFats +7846.2%
Contains more WaterWater +83.3%
Contains more OtherOther +86.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 +22250%
Contains more Poly. FatPolyunsaturated fat +6957.9%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.