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  6. Pea raw vs. Swiss cheese

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

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The main differences between pea raw and Swiss cheese

  • Pea raw has more vitamin C, fiber, and vitamin B1; however, Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Pea raw is lower in saturated fat.
  • Pea raw has a higher glycemic index than Swiss cheese.

Food types used in this article are Peas, green, raw and Cheese, swiss.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +238.9%
Contains more IronIron +1030.8%
Contains more CopperCopper +274.5%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1476.9%
Contains more CalciumCalcium +3460%
Contains more ZincZinc +252.4%
Contains more PhosphorusPhosphorus +431.5%
Contains more SeleniumSelenium +1566.7%
~equal in Magnesium ~33mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +2318.2%
Contains more Vitamin B3Vitamin B3 +3165.6%
Contains more Vitamin B6Vitamin B6 +138%
Contains more Vitamin KVitamin K +1671.4%
Contains more FolateFolate +550%
Contains more CholineCholine +83.2%
Contains more Vitamin AVitamin A +657.9%
Contains more Vitamin EVitamin E +361.5%
Contains more Vitamin B2Vitamin B2 +128.8%
Contains more Vitamin B5Vitamin B5 +239.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 25mg 890mg 87%
Saturated fat 0.071g 18.227g 83%
Phosphorus 108mg 574mg 67%
Selenium 1.8µg 30µg 51%
Fats 0.4g 30.99g 47%
Vitamin C 40mg 0mg 44%
Protein 5.42g 26.96g 43%
Cholesterol 0mg 93mg 31%
Vitamin A 38µg 288µg 28%
Zinc 1.24mg 4.37mg 28%
Fiber 5.7g 0g 23%
Vitamin B1 0.266mg 0.011mg 21%
Monounsaturated fat 0.035g 8.046g 20%
Vitamin K 24.8µg 1.4µg 20%
Iron 1.47mg 0.13mg 17%
Manganese 0.41mg 0.026mg 17%
Calories 81kcal 393kcal 16%
Copper 0.176mg 0.047mg 14%
Folate 65µg 10µg 14%
Vitamin B3 2.09mg 0.064mg 13%
Vitamin B2 0.132mg 0.302mg 13%
Polyunsaturated fat 0.187g 1.341g 8%
Vitamin B6 0.169mg 0.071mg 8%
Sodium 5mg 187mg 8%
Vitamin B5 0.104mg 0.353mg 5%
Potassium 244mg 72mg 5%
Carbs 14.45g 1.44g 4%
Vitamin E 0.13mg 0.6mg 3%
Choline 28.4mg 15.5mg 2%
Net carbs 8.75g 1.44g N/A
Magnesium 33mg 33mg 0%
Sugar 5.67g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.037mg 0.401mg 0%
Threonine 0.203mg 1.038mg 0%
Isoleucine 0.195mg 1.537mg 0%
Leucine 0.323mg 2.959mg 0%
Lysine 0.317mg 2.585mg 0%
Methionine 0.082mg 0.784mg 0%
Phenylalanine 0.2mg 1.662mg 0%
Valine 0.235mg 2.139mg 0%
Histidine 0.107mg 1.065mg 0%
Fructose 0.39g 0g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +903.5%
Contains more WaterWater +109.6%
Contains more ProteinProtein +397.4%
Contains more FatsFats +7647.5%
Contains more OtherOther +242.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -99.6%
Contains more Mono. FatMonounsaturated fat +22888.6%
Contains more Poly. FatPolyunsaturated fat +617.1%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.