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  6. Quinoa vs. Swiss cheese

Quinoa vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between Quinoa and Swiss cheese?

  • Quinoa is higher in Manganese, and Iron, yet Swiss cheese is higher in Vitamin B12, Calcium, Phosphorus, Selenium, Vitamin A RAE, and Zinc.
  • Swiss cheese's daily need coverage for Vitamin B12 is 128% more.
  • Quinoa has 24 times more Manganese than Swiss cheese. While Quinoa has 0.631mg of Manganese, Swiss cheese has only 0.026mg.
  • The amount of Saturated Fat in Quinoa is lower.

We used Quinoa, cooked and Cheese, swiss types in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
:
4
Swiss cheese
Swiss cheese
Contains more Iron +1046.2%
Contains more Magnesium +93.9%
Contains more Potassium +138.9%
Contains less Sodium -96.3%
Contains more Copper +308.5%
Contains more Manganese +2326.9%
Contains more Calcium +5135.3%
Contains more Phosphorus +277.6%
Contains more Zinc +300.9%
Contains more Selenium +971.4%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +1046.2%
Contains more Magnesium +93.9%
Contains more Potassium +138.9%
Contains less Sodium -96.3%
Contains more Copper +308.5%
Contains more Manganese +2326.9%
Contains more Calcium +5135.3%
Contains more Phosphorus +277.6%
Contains more Zinc +300.9%
Contains more Selenium +971.4%

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.
Quinoa
Quinoa
5
:
5
Swiss cheese
Swiss cheese
Contains more Vitamin B1 +872.7%
Contains more Vitamin B3 +543.8%
Contains more Vitamin B6 +73.2%
Contains more Folate +320%
Contains more Vitamin A +20840%
Contains more Vitamin B2 +174.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.6
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin B1 +872.7%
Contains more Vitamin B3 +543.8%
Contains more Vitamin B6 +73.2%
Contains more Folate +320%
Contains more Vitamin A +20840%
Contains more Vitamin B2 +174.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
:
3
Swiss cheese
Swiss cheese
Contains more Carbs +1379.2%
Contains more Water +90.3%
Contains more Protein +512.7%
Contains more Fats +1514.1%
Contains more Other +287%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Swiss cheese
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 Carbs +1379.2%
Contains more Water +90.3%
Contains more Protein +512.7%
Contains more Fats +1514.1%
Contains more Other +287%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Swiss cheese
Swiss cheese
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +1423.9%
Contains more Polyunsaturated fat +24.4%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +1423.9%
Contains more Polyunsaturated fat +24.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Swiss cheese Opinion
Net carbs 18.5g 1.44g Quinoa
Protein 4.4g 26.96g Swiss cheese
Fats 1.92g 30.99g Swiss cheese
Carbs 21.3g 1.44g Quinoa
Calories 120kcal 393kcal Swiss cheese
Starch 17.63g Quinoa
Sugar 0.87g 0g Swiss cheese
Fiber 2.8g 0g Quinoa
Calcium 17mg 890mg Swiss cheese
Iron 1.49mg 0.13mg Quinoa
Magnesium 64mg 33mg Quinoa
Phosphorus 152mg 574mg Swiss cheese
Potassium 172mg 72mg Quinoa
Sodium 7mg 187mg Quinoa
Zinc 1.09mg 4.37mg Swiss cheese
Copper 0.192mg 0.047mg Quinoa
Manganese 0.631mg 0.026mg Quinoa
Selenium 2.8µg 30µg Swiss cheese
Vitamin A 5IU 1047IU Swiss cheese
Vitamin A RAE 0µg 288µg Swiss cheese
Vitamin E 0.63mg 0.6mg Quinoa
Vitamin B1 0.107mg 0.011mg Quinoa
Vitamin B2 0.11mg 0.302mg Swiss cheese
Vitamin B3 0.412mg 0.064mg Quinoa
Vitamin B5 0.353mg Swiss cheese
Vitamin B6 0.123mg 0.071mg Quinoa
Folate 42µg 10µg Quinoa
Vitamin B12 0µg 3.06µg Swiss cheese
Vitamin K 0µg 1.4µg Swiss cheese
Tryptophan 0.052mg 0.401mg Swiss cheese
Threonine 0.131mg 1.038mg Swiss cheese
Isoleucine 0.157mg 1.537mg Swiss cheese
Leucine 0.261mg 2.959mg Swiss cheese
Lysine 0.239mg 2.585mg Swiss cheese
Methionine 0.096mg 0.784mg Swiss cheese
Phenylalanine 0.185mg 1.662mg Swiss cheese
Valine 0.185mg 2.139mg Swiss cheese
Histidine 0.127mg 1.065mg Swiss cheese
Cholesterol 0mg 93mg Quinoa
Trans Fat 0.987g Quinoa
Saturated Fat 0.231g 18.227g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 0.528g 8.046g Swiss cheese
Polyunsaturated fat 1.078g 1.341g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Swiss cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
48%
Swiss cheese
Minerals Daily Need Coverage Score
38%
Quinoa
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 180mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 17.996g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.