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  6. Marshmallow vs. Swiss cheese

Marshmallow vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between marshmallow and Swiss cheese?

  • Marshmallow has less vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, vitamin A, and magnesium than Swiss cheese.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Marshmallow contains less saturated fat.
  • Swiss cheese has a lower glycemic index than marshmallow.

We used Candies, marshmallows and Cheese, swiss types in this comparison.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 IronIron +76.9%
Contains more CopperCopper +106.4%
Contains less SodiumSodium -57.2%
Contains more MagnesiumMagnesium +1550%
Contains more CalciumCalcium +29566.7%
Contains more PotassiumPotassium +1340%
Contains more ZincZinc +10825%
Contains more PhosphorusPhosphorus +7075%
Contains more ManganeseManganese +225%
Contains more SeleniumSelenium +1664.7%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 B3Vitamin B3 +21.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +30100%
Contains more Vitamin B5Vitamin B5 +6960%
Contains more Vitamin B6Vitamin B6 +2266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +15400%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +5545.8%
Contains more ProteinProtein +1397.8%
Contains more FatsFats +15395%
Contains more WaterWater +129.5%
Contains more OtherOther +893.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -99.7%
Contains more Mono. FatMonounsaturated fat +9957.5%
Contains more Poly. FatPolyunsaturated fat +2753.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marshmallow Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 3mg 890mg 89%
Saturated fat 0.056g 18.227g 83%
Phosphorus 8mg 574mg 81%
Selenium 1.7µg 30µg 51%
Protein 1.8g 26.96g 50%
Fats 0.2g 30.99g 47%
Zinc 0.04mg 4.37mg 39%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Carbs 81.3g 1.44g 27%
Vitamin B2 0.001mg 0.302mg 23%
Monounsaturated fat 0.08g 8.046g 20%
Polyunsaturated fat 0.047g 1.341g 9%
Magnesium 2mg 33mg 7%
Vitamin B5 0.005mg 0.353mg 7%
Copper 0.097mg 0.047mg 6%
Sodium 80mg 187mg 5%
Vitamin B6 0.003mg 0.071mg 5%
Calories 318kcal 393kcal 4%
Vitamin E 0mg 0.6mg 4%
Choline 0.1mg 15.5mg 3%
Folate 1µg 10µg 2%
Potassium 5mg 72mg 2%
Vitamin B1 0.001mg 0.011mg 1%
Manganese 0.008mg 0.026mg 1%
Vitamin K 0µg 1.4µg 1%
Iron 0.23mg 0.13mg 1%
Net carbs 81.2g 1.44g N/A
Sugar 57.56g 0g N/A
Fiber 0.1g 0g 0%
Vitamin B3 0.078mg 0.064mg 0%
Trans fat 0.987g N/A
Tryptophan 0mg 0.401mg 0%
Threonine 0.035mg 1.038mg 0%
Isoleucine 0.028mg 1.537mg 0%
Leucine 0.066mg 2.959mg 0%
Lysine 0.077mg 2.585mg 0%
Methionine 0.015mg 0.784mg 0%
Phenylalanine 0.042mg 1.662mg 0%
Valine 0.05mg 2.139mg 0%
Histidine 0.017mg 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
Marshmallow 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
0%
Marshmallow
48%
Swiss cheese
Minerals Daily Need Coverage Score
7%
Marshmallow
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 57.56g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Marshmallow
Marshmallow is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 107mg)
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 18.171g)
Which food is cheaper?
Marshmallow
Marshmallow is cheaper (difference - $1.1)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.