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  6. Fruit salad vs. Swiss cheese

Fruit salad vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between fruit salad and Swiss cheese

  • The amount of vitamin B12, calcium, phosphorus, zinc, vitamin B2, vitamin A, and vitamin B5 in Swiss cheese is higher than in fruit salad.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than fruit salad.
  • The amount of sodium in fruit salad is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of fruit salad is 54.

These are the specific foods used in this comparison Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Cheese, swiss.

Infographic

Fruit salad vs Swiss cheese infographic
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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% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +61.1%
Contains more IronIron +92.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +480.8%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +7990.9%
Contains more ZincZinc +3021.4%
Contains more PhosphorusPhosphorus +4000%
~equal in Copper ~0.047mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +456.3%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin B2Vitamin B2 +2057.1%
Contains more Vitamin B5Vitamin B5 +566%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.011mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 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 +806.3%
Contains more WaterWater +128.9%
Contains more ProteinProtein +5186.3%
Contains more FatsFats +103200%
Contains more OtherOther +1046.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -100%
Contains more Mono. FatMonounsaturated fat +160820%
Contains more Poly. FatPolyunsaturated fat +12090.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 11mg 890mg 88%
Saturated fat 0.004g 18.227g 83%
Phosphorus 14mg 574mg 80%
Selenium 30µg 55%
Protein 0.51g 26.96g 53%
Fats 0.03g 30.99g 48%
Zinc 0.14mg 4.37mg 38%
Cholesterol 0mg 93mg 31%
Vitamin A 30µg 288µg 29%
Vitamin B2 0.014mg 0.302mg 22%
Monounsaturated fat 0.005g 8.046g 20%
Calories 50kcal 393kcal 17%
Polyunsaturated fat 0.011g 1.341g 9%
Sodium 5mg 187mg 8%
Vitamin B5 0.053mg 0.353mg 6%
Magnesium 8mg 33mg 6%
Manganese 0.151mg 0.026mg 5%
Vitamin E 0.6mg 4%
Carbs 13.05g 1.44g 4%
Vitamin C 3.3mg 0mg 4%
Fiber 1g 0g 4%
Choline 15.5mg 3%
Vitamin B6 0.027mg 0.071mg 3%
Vitamin B3 0.356mg 0.064mg 2%
Folate 3µg 10µg 2%
Iron 0.25mg 0.13mg 2%
Vitamin K 1.4µg 1%
Potassium 116mg 72mg 1%
Net carbs 12.05g 1.44g N/A
Copper 0.05mg 0.047mg 0%
Vitamin B1 0.011mg 0.011mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 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
Fruit salad 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
3%
Fruit salad
48%
Swiss cheese
Minerals Daily Need Coverage Score
8%
Fruit salad
87%
Swiss cheese

Comparison summary

Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 182mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 18.223g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $3.6)
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.

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.