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Mango vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between mango and Swiss cheese?

  • Mango is richer in vitamin C and folate, yet Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Mango contains less saturated fat.
  • Swiss cheese has a lower glycemic index than mango.

We used Mangos, raw and Cheese, swiss types in this comparison.

Infographic

Mango 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.
Mango
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 +133.3%
Contains more IronIron +23.1%
Contains more CopperCopper +136.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +142.3%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +7990.9%
Contains more ZincZinc +4755.6%
Contains more PhosphorusPhosphorus +4000%
Contains more SeleniumSelenium +4900%

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.
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 +50%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin B3Vitamin B3 +945.3%
Contains more Vitamin B6Vitamin B6 +67.6%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +330%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin B2Vitamin B2 +694.7%
Contains more Vitamin B5Vitamin B5 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +103.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +940.3%
Contains more WaterWater +121.8%
Contains more ProteinProtein +3187.8%
Contains more FatsFats +8055.3%
Contains more OtherOther +727.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -99.5%
Contains more Mono. FatMonounsaturated fat +5647.1%
Contains more Poly. FatPolyunsaturated fat +1788.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango 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 Mango Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 11mg 890mg 88%
Saturated fat 0.092g 18.227g 82%
Phosphorus 14mg 574mg 80%
Selenium 0.6µg 30µg 53%
Protein 0.82g 26.96g 52%
Fats 0.38g 30.99g 47%
Vitamin C 36.4mg 0mg 40%
Zinc 0.09mg 4.37mg 39%
Cholesterol 0mg 93mg 31%
Vitamin A 54µg 288µg 26%
Monounsaturated fat 0.14g 8.046g 20%
Vitamin B2 0.038mg 0.302mg 20%
Calories 60kcal 393kcal 17%
Polyunsaturated fat 0.071g 1.341g 8%
Sodium 1mg 187mg 8%
Folate 43µg 10µg 8%
Copper 0.111mg 0.047mg 7%
Fiber 1.6g 0g 6%
Fructose 4.68g 0g 6%
Magnesium 10mg 33mg 5%
Carbs 14.98g 1.44g 5%
Vitamin B6 0.119mg 0.071mg 4%
Vitamin B3 0.669mg 0.064mg 4%
Potassium 168mg 72mg 3%
Vitamin B5 0.197mg 0.353mg 3%
Manganese 0.063mg 0.026mg 2%
Vitamin K 4.2µg 1.4µg 2%
Vitamin E 0.9mg 0.6mg 2%
Vitamin B1 0.028mg 0.011mg 1%
Choline 7.6mg 15.5mg 1%
Net carbs 13.38g 1.44g N/A
Iron 0.16mg 0.13mg 0%
Sugar 13.66g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.013mg 0.401mg 0%
Threonine 0.031mg 1.038mg 0%
Isoleucine 0.029mg 1.537mg 0%
Leucine 0.05mg 2.959mg 0%
Lysine 0.066mg 2.585mg 0%
Methionine 0.008mg 0.784mg 0%
Phenylalanine 0.027mg 1.662mg 0%
Valine 0.042mg 2.139mg 0%
Histidine 0.019mg 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
Mango 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
21%
Mango
48%
Swiss cheese
Minerals Daily Need Coverage Score
9%
Mango
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 186mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 18.135g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.3)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.