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  6. Salmon raw vs. Swiss cheese

Salmon raw vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and Swiss cheese?

  • Salmon raw is richer in vitamin B6, vitamin B3, vitamin B5, copper, and vitamin B1, yet Swiss cheese is richer in calcium, phosphorus, zinc, and vitamin A.
  • Swiss cheese's daily need coverage for calcium is 88% higher.
  • Salmon raw has 123 times more vitamin B3 than Swiss cheese. Salmon raw has 7.86mg of vitamin B3, while Swiss cheese has 0.064mg.
  • Salmon raw contains less saturated fat.
  • Salmon raw has a lower glycemic index than Swiss cheese.

We used Fish, salmon, Atlantic, wild, raw and Cheese, swiss types in this comparison.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +580.6%
Contains more IronIron +515.4%
Contains more CopperCopper +431.9%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +21.7%
Contains more MagnesiumMagnesium +13.8%
Contains more CalciumCalcium +7316.7%
Contains more ZincZinc +582.8%
Contains more PhosphorusPhosphorus +187%
Contains more ManganeseManganese +62.5%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 +1954.5%
Contains more Vitamin B2Vitamin B2 +25.8%
Contains more Vitamin B3Vitamin B3 +12181.3%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +1052.1%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~3.06µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 WaterWater +82%
Contains more OtherOther +78.5%
Contains more ProteinProtein +35.9%
Contains more FatsFats +388.8%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -94.6%
Contains more Poly. FatPolyunsaturated fat +89.3%
Contains more Mono. FatMonounsaturated fat +282.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Swiss cheese DV% diff.
Calcium 12mg 890mg 88%
Saturated fat 0.981g 18.227g 78%
Vitamin B6 0.818mg 0.071mg 57%
Phosphorus 200mg 574mg 53%
Vitamin B3 7.86mg 0.064mg 49%
Fats 6.34g 30.99g 38%
Zinc 0.64mg 4.37mg 34%
Vitamin A 12µg 288µg 31%
Vitamin B5 1.664mg 0.353mg 26%
Copper 0.25mg 0.047mg 23%
Vitamin B1 0.226mg 0.011mg 18%
Monounsaturated fat 2.103g 8.046g 15%
Protein 19.84g 26.96g 14%
Cholesterol 55mg 93mg 13%
Calories 142kcal 393kcal 13%
Selenium 36.5µg 30µg 12%
Potassium 490mg 72mg 12%
Iron 0.8mg 0.13mg 8%
Polyunsaturated fat 2.539g 1.341g 8%
Sodium 44mg 187mg 6%
Vitamin B2 0.38mg 0.302mg 6%
Vitamin B12 3.18µg 3.06µg 5%
Folate 25µg 10µg 4%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Magnesium 29mg 33mg 1%
Carbs 0g 1.44g 0%
Net carbs 0g 1.44g N/A
Manganese 0.016mg 0.026mg 0%
Trans fat 0.987g N/A
Tryptophan 0.222mg 0.401mg 0%
Threonine 0.87mg 1.038mg 0%
Isoleucine 0.914mg 1.537mg 0%
Leucine 1.613mg 2.959mg 0%
Lysine 1.822mg 2.585mg 0%
Methionine 0.587mg 0.784mg 0%
Phenylalanine 0.775mg 1.662mg 0%
Valine 1.022mg 2.139mg 0%
Histidine 0.584mg 1.065mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.287g 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
Salmon raw Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
48%
Swiss cheese
Minerals Daily Need Coverage Score
49%
Salmon raw
87%
Swiss cheese

Comparison summary

Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $9.4)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 143mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 17.246g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.