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Nutmeg vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between nutmeg and Swiss cheese

  • Nutmeg has more manganese, copper, fiber, iron, and magnesium; however, Swiss cheese is higher in vitamin B12, calcium, selenium, and phosphorus.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than nutmeg.
  • Swiss cheese has less saturated fat.
  • The glycemic index of Swiss cheese is higher.

Food varieties used in this article are Spices, nutmeg, ground and Cheese, swiss.

Infographic

Nutmeg 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.
Nutmeg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +454.5%
Contains more PotassiumPotassium +386.1%
Contains more IronIron +2238.5%
Contains more CopperCopper +2085.1%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +11053.8%
Contains more CalciumCalcium +383.7%
Contains more ZincZinc +103.3%
Contains more PhosphorusPhosphorus +169.5%
Contains more SeleniumSelenium +1775%

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.
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 B1Vitamin B1 +3045.5%
Contains more Vitamin B3Vitamin B3 +1929.7%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more FolateFolate +660%
Contains more Vitamin AVitamin A +5660%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +429.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +76.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
2
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 +17.2%
Contains more CarbsCarbs +3322.9%
Contains more ProteinProtein +361.6%
Contains more WaterWater +504%
Contains more OtherOther +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 -29.7%
Contains more Mono. FatMonounsaturated fat +149.9%
Contains more Poly. FatPolyunsaturated fat +283.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Manganese 2.9mg 0.026mg 125%
Copper 1.027mg 0.047mg 109%
Fiber 20.8g 0g 83%
Calcium 184mg 890mg 71%
Phosphorus 213mg 574mg 52%
Selenium 1.6µg 30µg 52%
Protein 5.84g 26.96g 42%
Magnesium 183mg 33mg 36%
Iron 3.04mg 0.13mg 36%
Saturated fat 25.94g 18.227g 35%
Cholesterol 0mg 93mg 31%
Vitamin A 5µg 288µg 31%
Vitamin B1 0.346mg 0.011mg 28%
Zinc 2.15mg 4.37mg 20%
Vitamin B2 0.057mg 0.302mg 19%
Folate 76µg 10µg 17%
Carbs 49.29g 1.44g 16%
Monounsaturated fat 3.22g 8.046g 12%
Vitamin B3 1.299mg 0.064mg 8%
Potassium 350mg 72mg 8%
Fats 36.31g 30.99g 8%
Polyunsaturated fat 0.35g 1.341g 7%
Calories 525kcal 393kcal 7%
Vitamin B6 0.16mg 0.071mg 7%
Vitamin B5 0.353mg 7%
Sodium 16mg 187mg 7%
Vitamin E 0mg 0.6mg 4%
Vitamin C 3mg 0mg 3%
Vitamin K 0µg 1.4µg 1%
Choline 8.8mg 15.5mg 1%
Net carbs 28.49g 1.44g N/A
Sugar 2.99g 0g N/A
Trans fat 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 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
Nutmeg 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
18%
Nutmeg
48%
Swiss cheese
Minerals Daily Need Coverage Score
121%
Nutmeg
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Swiss cheese
Swiss cheese is lower in Saturated fat (difference - 7.713g)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg 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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.