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Mixed nuts vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between mixed nuts and Swiss cheese?

  • Mixed nuts are higher in copper, manganese, vitamin E, vitamin B3, magnesium, and iron, yet Swiss cheese is higher in vitamin B12 and calcium.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Mixed nuts have 120 times more vitamin B3 than Swiss cheese. While mixed nuts have 7.709mg of vitamin B3, Swiss cheese has only 0.064mg.
  • The amount of saturated fat in mixed nuts is lower.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cheese, swiss types in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +593.9%
Contains more PotassiumPotassium +777.8%
Contains more IronIron +1907.7%
Contains more CopperCopper +1829.8%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +7746.2%
Contains more SeleniumSelenium +13%
Contains more CalciumCalcium +660.7%
Contains more ZincZinc +30.1%
Contains more PhosphorusPhosphorus +25.9%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +1203.3%
Contains more Vitamin B1Vitamin B1 +1618.2%
Contains more Vitamin B3Vitamin B3 +11945.3%
Contains more Vitamin B5Vitamin B5 +222.9%
Contains more Vitamin B6Vitamin B6 +395.8%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +730%
Contains more CholineCholine +235.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Copper 0.907mg 0.047mg 96%
Polyunsaturated fat 14.612g 1.341g 88%
Manganese 2.04mg 0.026mg 88%
Calcium 117mg 890mg 77%
Monounsaturated fat 28.488g 8.046g 51%
Vitamin B3 7.709mg 0.064mg 48%
Vitamin E 7.82mg 0.6mg 48%
Magnesium 229mg 33mg 47%
Saturated fat 8.711g 18.227g 43%
Fats 53.95g 30.99g 35%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Iron 2.61mg 0.13mg 31%
Fiber 7g 0g 28%
Vitamin B6 0.352mg 0.071mg 22%
Folate 83µg 10µg 18%
Phosphorus 456mg 574mg 17%
Vitamin B5 1.14mg 0.353mg 16%
Potassium 632mg 72mg 16%
Vitamin B1 0.189mg 0.011mg 15%
Protein 20.04g 26.96g 14%
Calories 607kcal 393kcal 11%
Zinc 3.36mg 4.37mg 9%
Vitamin B2 0.196mg 0.302mg 8%
Sodium 5mg 187mg 8%
Selenium 33.9µg 30µg 7%
Choline 52mg 15.5mg 7%
Carbs 21.05g 1.44g 7%
Vitamin K 5.7µg 1.4µg 4%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 1.44g N/A
Sugar 4.15g 0g N/A
Trans fat 0.055g 0.987g N/A
Tryptophan 0.22mg 0.401mg 0%
Threonine 0.703mg 1.038mg 0%
Isoleucine 0.826mg 1.537mg 0%
Leucine 1.656mg 2.959mg 0%
Lysine 0.782mg 2.585mg 0%
Methionine 0.283mg 0.784mg 0%
Phenylalanine 1.182mg 1.662mg 0%
Valine 1.001mg 2.139mg 0%
Histidine 0.572mg 1.065mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.007g N/A
Omega-6 - Linoleic acid 14.455g 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 FatsFats +74.1%
Contains more CarbsCarbs +1361.8%
Contains more ProteinProtein +34.5%
Contains more WaterWater +1709.1%
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 -52.2%
Contains more Mono. FatMonounsaturated fat +254.1%
Contains more Poly. FatPolyunsaturated fat +989.6%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.