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Orange vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between oranges and Swiss cheese

  • Oranges are richer in vitamin C, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than oranges.
  • Oranges are lower in saturated fat.
  • Oranges have a higher glycemic index (45) than Swiss cheese (27).

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Cheese, swiss.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 PotassiumPotassium +151.4%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +2125%
Contains more IronIron +30%
Contains more ZincZinc +6142.9%
Contains more PhosphorusPhosphorus +4000%
Contains more SeleniumSelenium +5900%
~equal in Copper ~0.047mg
~equal in Manganese ~0.026mg

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.
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +690.9%
Contains more Vitamin B3Vitamin B3 +340.6%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +2518.2%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +655%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +84.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Orange Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 40mg 890mg 85%
Saturated fat 0.015g 18.227g 83%
Phosphorus 14mg 574mg 80%
Vitamin C 53.2mg 0mg 59%
Selenium 0.5µg 30µg 54%
Protein 0.94g 26.96g 52%
Fats 0.12g 30.99g 47%
Zinc 0.07mg 4.37mg 39%
Cholesterol 0mg 93mg 31%
Vitamin A 11µg 288µg 31%
Vitamin B2 0.04mg 0.302mg 20%
Monounsaturated fat 0.023g 8.046g 20%
Calories 47kcal 393kcal 17%
Fiber 2.4g 0g 10%
Polyunsaturated fat 0.025g 1.341g 9%
Sodium 0mg 187mg 8%
Vitamin B1 0.087mg 0.011mg 6%
Magnesium 10mg 33mg 5%
Folate 30µg 10µg 5%
Potassium 181mg 72mg 3%
Vitamin E 0.18mg 0.6mg 3%
Carbs 11.75g 1.44g 3%
Vitamin B5 0.25mg 0.353mg 2%
Vitamin K 0µg 1.4µg 1%
Choline 8.4mg 15.5mg 1%
Vitamin B6 0.06mg 0.071mg 1%
Vitamin B3 0.282mg 0.064mg 1%
Net carbs 9.35g 1.44g N/A
Iron 0.1mg 0.13mg 0%
Sugar 9.35g 0g N/A
Copper 0.045mg 0.047mg 0%
Manganese 0.025mg 0.026mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.009mg 0.401mg 0%
Threonine 0.015mg 1.038mg 0%
Isoleucine 0.025mg 1.537mg 0%
Leucine 0.023mg 2.959mg 0%
Lysine 0.047mg 2.585mg 0%
Methionine 0.02mg 0.784mg 0%
Phenylalanine 0.031mg 1.662mg 0%
Valine 0.04mg 2.139mg 0%
Histidine 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +716%
Contains more WaterWater +130.5%
Contains more ProteinProtein +2768.1%
Contains more FatsFats +25725%
Contains more OtherOther +577.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 +34882.6%
Contains more Poly. FatPolyunsaturated fat +5264%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.