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  6. Orange juice vs. Swiss cheese

Orange juice vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between orange juice and Swiss cheese?

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

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

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 +177.8%
Contains more IronIron +53.8%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +7990.9%
Contains more ZincZinc +8640%
Contains more PhosphorusPhosphorus +3276.5%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +29900%
~equal in Copper ~0.047mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +718.2%
Contains more Vitamin B3Vitamin B3 +525%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +2780%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +906.7%
Contains more Vitamin B5Vitamin B5 +85.8%
Contains more Vitamin B6Vitamin B6 +77.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +150%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 11mg 890mg 88%
Saturated fat 0.024g 18.227g 83%
Phosphorus 17mg 574mg 80%
Vitamin C 50mg 0mg 56%
Selenium 0.1µg 30µg 54%
Protein 0.7g 26.96g 53%
Fats 0.2g 30.99g 47%
Zinc 0.05mg 4.37mg 39%
Cholesterol 0mg 93mg 31%
Vitamin A 10µg 288µg 31%
Vitamin B2 0.03mg 0.302mg 21%
Monounsaturated fat 0.036g 8.046g 20%
Calories 45kcal 393kcal 17%
Polyunsaturated fat 0.04g 1.341g 9%
Sodium 1mg 187mg 8%
Vitamin B1 0.09mg 0.011mg 7%
Folate 30µg 10µg 5%
Magnesium 11mg 33mg 5%
Potassium 200mg 72mg 4%
Vitamin E 0.04mg 0.6mg 4%
Vitamin B5 0.19mg 0.353mg 3%
Carbs 10.4g 1.44g 3%
Choline 6.2mg 15.5mg 2%
Vitamin B6 0.04mg 0.071mg 2%
Vitamin B3 0.4mg 0.064mg 2%
Manganese 0.014mg 0.026mg 1%
Vitamin K 0.1µg 1.4µg 1%
Fiber 0.2g 0g 1%
Iron 0.2mg 0.13mg 1%
Net carbs 10.2g 1.44g N/A
Sugar 8.4g 0g N/A
Copper 0.044mg 0.047mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.002mg 0.401mg 0%
Threonine 0.008mg 1.038mg 0%
Isoleucine 0.008mg 1.537mg 0%
Leucine 0.013mg 2.959mg 0%
Lysine 0.009mg 2.585mg 0%
Methionine 0.003mg 0.784mg 0%
Phenylalanine 0.009mg 1.662mg 0%
Valine 0.011mg 2.139mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +622.2%
Contains more WaterWater +134.7%
Contains more ProteinProtein +3751.4%
Contains more FatsFats +15395%
Contains more OtherOther +645%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -99.9%
Contains more Mono. FatMonounsaturated fat +22250%
Contains more Poly. FatPolyunsaturated fat +3252.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.