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  6. Dried fruit vs. Swiss cheese

Dried fruit vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between dried fruit and Swiss cheese

  • Dried fruit has more vitamin A, copper, potassium, and iron; 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.
  • Dried fruit contains 20 times more iron than Swiss cheese. Dried fruit contains 2.66mg of iron, while Swiss cheese contains 0.13mg.
  • Dried fruit contains less saturated fat.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Cheese, swiss.

Infographic

Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +1513.9%
Contains more IronIron +1946.2%
Contains more CopperCopper +629.8%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +803.8%
Contains more CalciumCalcium +1518.2%
Contains more ZincZinc +1020.5%
Contains more PhosphorusPhosphorus +708.5%
Contains more SeleniumSelenium +1263.6%
~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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 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 EVitamin E +621.7%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +3945.3%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +121.4%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin B2Vitamin B2 +308.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.5%
~equal in Vitamin D ~0µg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +4250%
Contains more ProteinProtein +695.3%
Contains more FatsFats +5976.5%
Contains more WaterWater +21.8%
Contains more OtherOther +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.9%
Contains more Mono. FatMonounsaturated fat +10773%
Contains more Poly. FatPolyunsaturated fat +1712.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit 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 Dried fruit Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 55mg 890mg 84%
Saturated fat 0.017g 18.227g 83%
Phosphorus 71mg 574mg 72%
Selenium 2.2µg 30µg 51%
Fats 0.51g 30.99g 47%
Protein 3.39g 26.96g 47%
Zinc 0.39mg 4.37mg 36%
Copper 0.343mg 0.047mg 33%
Potassium 1162mg 72mg 32%
Iron 2.66mg 0.13mg 32%
Cholesterol 0mg 93mg 31%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.6mg 25%
Carbs 62.64g 1.44g 20%
Monounsaturated fat 0.074g 8.046g 20%
Vitamin B2 0.074mg 0.302mg 18%
Vitamin B3 2.589mg 0.064mg 16%
Fructose 12.47g 0g 16%
Vitamin A 180µg 288µg 12%
Manganese 0.235mg 0.026mg 9%
Sodium 10mg 187mg 8%
Polyunsaturated fat 0.074g 1.341g 8%
Calories 241kcal 393kcal 8%
Vitamin B6 0.143mg 0.071mg 6%
Vitamin B5 0.516mg 0.353mg 3%
Vitamin C 1mg 0mg 1%
Vitamin K 3.1µg 1.4µg 1%
Net carbs 55.34g 1.44g N/A
Magnesium 32mg 33mg 0%
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Vitamin B1 0.015mg 0.011mg 0%
Folate 10µg 10µg 0%
Trans fat 0.987g N/A
Choline 13.9mg 15.5mg 0%
Tryptophan 0.016mg 0.401mg 0%
Threonine 0.073mg 1.038mg 0%
Isoleucine 0.063mg 1.537mg 0%
Leucine 0.105mg 2.959mg 0%
Lysine 0.083mg 2.585mg 0%
Methionine 0.015mg 0.784mg 0%
Phenylalanine 0.062mg 1.662mg 0%
Valine 0.078mg 2.139mg 0%
Histidine 0.047mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
24%
Dried fruit
48%
Swiss cheese
Minerals Daily Need Coverage Score
44%
Dried fruit
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 177mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 18.21g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1.6)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.