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Pasta vs. Swiss cheese — In-Depth Nutrition Comparison

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The main differences between pasta and Swiss cheese

  • Pasta has more vitamin B1, folate, and iron; however, Swiss cheese has more vitamin B12, calcium, phosphorus, zinc, and vitamin A.
  • Daily need coverage for vitamin B12 for Swiss cheese is 122% higher.
  • Swiss cheese has 19 times less vitamin B1 than pasta. Pasta has 0.209mg of vitamin B1, while Swiss cheese has 0.011mg.
  • Pasta is lower in cholesterol.
  • Pasta has a higher glycemic index than Swiss cheese.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Cheese, swiss.

Infographic

Pasta 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.
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 IronIron +776.9%
Contains more CopperCopper +97.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +761.5%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +14733.3%
Contains more PotassiumPotassium +200%
Contains more ZincZinc +680.4%
Contains more PhosphorusPhosphorus +811.1%

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.
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 B1Vitamin B1 +1800%
Contains more Vitamin B3Vitamin B3 +1450%
Contains more FolateFolate +540%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B6Vitamin B6 +108.8%
Contains more Vitamin B12Vitamin B12 +2085.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +1631.3%
Contains more WaterWater +82.2%
Contains more ProteinProtein +423.5%
Contains more FatsFats +2851.4%
Contains more OtherOther +861.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -99.2%
Contains more Mono. FatMonounsaturated fat +6388.7%
Contains more Poly. FatPolyunsaturated fat +212.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Swiss cheese DV% diff.
Vitamin B12 0.14µg 3.06µg 122%
Calcium 6mg 890mg 88%
Saturated fat 0.15g 18.227g 82%
Phosphorus 63mg 574mg 73%
Selenium 30µg 55%
Fats 1.05g 30.99g 46%
Protein 5.15g 26.96g 44%
Zinc 0.56mg 4.37mg 35%
Vitamin A 6µg 288µg 31%
Monounsaturated fat 0.124g 8.046g 20%
Cholesterol 33mg 93mg 20%
Vitamin B1 0.209mg 0.011mg 17%
Folate 64µg 10µg 14%
Calories 131kcal 393kcal 13%
Iron 1.14mg 0.13mg 13%
Vitamin B2 0.15mg 0.302mg 12%
Manganese 0.224mg 0.026mg 9%
Sodium 6mg 187mg 8%
Carbs 24.93g 1.44g 8%
Polyunsaturated fat 0.429g 1.341g 6%
Vitamin B3 0.992mg 0.064mg 6%
Copper 0.093mg 0.047mg 5%
Magnesium 18mg 33mg 4%
Vitamin E 0.6mg 4%
Vitamin B5 0.183mg 0.353mg 3%
Vitamin B6 0.034mg 0.071mg 3%
Choline 15.5mg 3%
Potassium 24mg 72mg 1%
Vitamin K 1.4µg 1%
Net carbs 24.93g 1.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.065mg 0.401mg 0%
Threonine 0.134mg 1.038mg 0%
Isoleucine 0.197mg 1.537mg 0%
Leucine 0.348mg 2.959mg 0%
Lysine 0.097mg 2.585mg 0%
Methionine 0.079mg 0.784mg 0%
Phenylalanine 0.247mg 1.662mg 0%
Valine 0.217mg 2.139mg 0%
Histidine 0.103mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 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
Pasta 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
15%
Pasta
48%
Swiss cheese
Minerals Daily Need Coverage Score
16%
Pasta
87%
Swiss cheese

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 60mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 181mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 18.077g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $0.6)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.