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  6. Bran raw vs. Swiss cheese

Bran raw vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between bran raw and Swiss cheese

  • Bran raw has more manganese, vitamin B1, iron, fiber, magnesium, and copper, while Swiss cheese has more vitamin B12 and calcium.
  • Bran raw covers your daily need for manganese, 244% more than Swiss cheese.
  • The amount of saturated fat in bran raw is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Cheese, swiss.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +612.1%
Contains more PotassiumPotassium +686.1%
Contains more IronIron +4061.5%
Contains more CopperCopper +757.4%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +21553.8%
Contains more SeleniumSelenium +50.7%
Contains more CalciumCalcium +1434.5%
Contains more ZincZinc +40.5%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +68.3%
Contains more Vitamin B1Vitamin B1 +10536.4%
Contains more Vitamin B3Vitamin B3 +1359.4%
Contains more Vitamin B5Vitamin B5 +323.2%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +420%
Contains more CholineCholine +107.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Swiss cheese DV% diff.
Manganese 5.63mg 0.026mg 244%
Vitamin B12 0µg 3.06µg 128%
Vitamin B1 1.17mg 0.011mg 97%
Calcium 58mg 890mg 83%
Saturated fat 1.328g 18.227g 77%
Iron 5.41mg 0.13mg 66%
Fiber 15.4g 0g 62%
Magnesium 235mg 33mg 48%
Copper 0.403mg 0.047mg 40%
Fats 7.03g 30.99g 37%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Selenium 45.2µg 30µg 28%
Vitamin B5 1.494mg 0.353mg 23%
Phosphorus 734mg 574mg 23%
Carbs 66.22g 1.44g 22%
Protein 17.3g 26.96g 19%
Potassium 566mg 72mg 15%
Monounsaturated fat 2.376g 8.046g 14%
Zinc 3.11mg 4.37mg 11%
Folate 52µg 10µg 11%
Polyunsaturated fat 2.766g 1.341g 10%
Sodium 4mg 187mg 8%
Calories 246kcal 393kcal 7%
Vitamin B6 0.165mg 0.071mg 7%
Vitamin B2 0.22mg 0.302mg 6%
Vitamin B3 0.934mg 0.064mg 5%
Choline 32.2mg 15.5mg 3%
Vitamin E 1.01mg 0.6mg 3%
Vitamin K 3.2µg 1.4µg 2%
Net carbs 50.82g 1.44g N/A
Sugar 1.45g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.335mg 0.401mg 0%
Threonine 0.502mg 1.038mg 0%
Isoleucine 0.668mg 1.537mg 0%
Leucine 1.374mg 2.959mg 0%
Lysine 0.76mg 2.585mg 0%
Methionine 0.335mg 0.784mg 0%
Phenylalanine 0.908mg 1.662mg 0%
Valine 0.964mg 2.139mg 0%
Histidine 0.41mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +4498.6%
Contains more ProteinProtein +55.8%
Contains more FatsFats +340.8%
Contains more WaterWater +474.5%
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -92.7%
Contains more Poly. FatPolyunsaturated fat +106.3%
Contains more Mono. FatMonounsaturated fat +238.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.