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  6. Feta vs. Swiss cheese

Feta vs. Swiss cheese — In-Depth Nutrition Comparison

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How are feta and Swiss cheese different?

  • Feta is higher in vitamin B2 and vitamin B6; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin A.
  • Daily need coverage for vitamin B12 for Swiss cheese is 57% higher.
  • Feta contains 6 times more vitamin B6 than Swiss cheese. While feta contains 0.424mg of vitamin B6, Swiss cheese contains only 0.071mg.
  • Swiss cheese has less sodium.

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

Infographic

Feta 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.
Feta
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +400%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +80.5%
Contains more PotassiumPotassium +16.1%
Contains more CopperCopper +46.9%
Contains more ZincZinc +51.7%
Contains more PhosphorusPhosphorus +70.3%
Contains less SodiumSodium -79.6%
Contains more SeleniumSelenium +100%
~equal in Manganese ~0.026mg

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.
Feta
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +179.5%
Contains more Vitamin B3Vitamin B3 +1448.4%
Contains more Vitamin B5Vitamin B5 +173.9%
Contains more Vitamin B6Vitamin B6 +497.2%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +220%
Contains more Vitamin AVitamin A +130.4%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B12Vitamin B12 +81.1%
~equal in Vitamin C ~0mg
~equal in Choline ~15.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +184%
Contains more WaterWater +46.7%
Contains more OtherOther +74.5%
Contains more ProteinProtein +89.7%
Contains more FatsFats +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 -18%
Contains more Mono. FatMonounsaturated fat +74%
Contains more Poly. FatPolyunsaturated fat +126.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Swiss cheese DV% diff.
Vitamin B12 1.69µg 3.06µg 57%
Vitamin B2 0.844mg 0.302mg 42%
Calcium 493mg 890mg 40%
Phosphorus 337mg 574mg 34%
Sodium 917mg 187mg 32%
Vitamin B6 0.424mg 0.071mg 27%
Selenium 15µg 30µg 27%
Protein 14.21g 26.96g 26%
Vitamin A 125µg 288µg 18%
Fats 21.28g 30.99g 15%
Saturated fat 14.946g 18.227g 15%
Zinc 2.88mg 4.37mg 14%
Vitamin B5 0.967mg 0.353mg 12%
Vitamin B1 0.154mg 0.011mg 12%
Monounsaturated fat 4.623g 8.046g 9%
Iron 0.65mg 0.13mg 7%
Vitamin B3 0.991mg 0.064mg 6%
Folate 32µg 10µg 6%
Calories 264kcal 393kcal 6%
Polyunsaturated fat 0.591g 1.341g 5%
Magnesium 19mg 33mg 3%
Vitamin E 0.18mg 0.6mg 3%
Vitamin D 0.4µg 0µg 2%
Copper 0.032mg 0.047mg 2%
Vitamin D 16IU 0IU 2%
Cholesterol 89mg 93mg 1%
Carbs 4.09g 1.44g 1%
Net carbs 4.09g 1.44g N/A
Potassium 62mg 72mg 0%
Sugar 4.09g 0g N/A
Manganese 0.028mg 0.026mg 0%
Vitamin K 1.8µg 1.4µg 0%
Trans fat 0.987g N/A
Choline 15.4mg 15.5mg 0%
Tryptophan 0.2mg 0.401mg 0%
Threonine 0.637mg 1.038mg 0%
Isoleucine 0.803mg 1.537mg 0%
Leucine 1.395mg 2.959mg 0%
Lysine 1.219mg 2.585mg 0%
Methionine 0.368mg 0.784mg 0%
Phenylalanine 0.675mg 1.662mg 0%
Valine 1.065mg 2.139mg 0%
Histidine 0.397mg 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
Feta Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
54%
Feta
48%
Swiss cheese
Minerals Daily Need Coverage Score
63%
Feta
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 730mg)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated fat?
Feta
Feta is lower in Saturated fat (difference - 3.281g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1.1)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.