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, zinc, and vitamin A.
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.
The glycemic index of Swiss cheese is lower.

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

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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

Swiss cheese

Contains more MagnesiumMagnesium	+93.9%
Contains more PotassiumPotassium	+138.9%
Contains more IronIron	+1046.2%
Contains more CopperCopper	+308.5%
Contains less SodiumSodium	-96.3%
Contains more ManganeseManganese	+2326.9%

Contains more CalciumCalcium	+5135.3%
Contains more ZincZinc	+300.9%
Contains more PhosphorusPhosphorus	+277.6%
Contains more SeleniumSelenium	+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

Swiss cheese

Contains more Vitamin B1Vitamin B1	+872.7%
Contains more Vitamin B3Vitamin B3	+543.8%
Contains more Vitamin B6Vitamin B6	+73.2%
Contains more FolateFolate	+320%
Contains more CholineCholine	+48.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+174.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.6mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.06µg	128%
Calcium	17mg	890mg	87%
Saturated fat	0.231g	18.227g	82%
Phosphorus	152mg	574mg	60%
Selenium	2.8µg	30µg	49%
Protein	4.4g	26.96g	45%
Fats	1.92g	30.99g	45%
Vitamin A	0µg	288µg	32%
Cholesterol	0mg	93mg	31%
Zinc	1.09mg	4.37mg	30%
Manganese	0.631mg	0.026mg	26%
Monounsaturated fat	0.528g	8.046g	19%
Iron	1.49mg	0.13mg	17%
Copper	0.192mg	0.047mg	16%
Vitamin B2	0.11mg	0.302mg	15%
Calories	120kcal	393kcal	14%
Fiber	2.8g	0g	11%
Sodium	7mg	187mg	8%
Folate	42µg	10µg	8%
Vitamin B1	0.107mg	0.011mg	8%
Starch	17.63g		7%
Vitamin B5		0.353mg	7%
Magnesium	64mg	33mg	7%
Carbs	21.3g	1.44g	7%
Vitamin B6	0.123mg	0.071mg	4%
Potassium	172mg	72mg	3%
Vitamin B3	0.412mg	0.064mg	2%
Polyunsaturated fat	1.078g	1.341g	2%
Vitamin K	0µg	1.4µg	1%
Choline	23mg	15.5mg	1%
Net carbs	18.5g	1.44g	N/A
Sugar	0.87g	0g	N/A
Vitamin E	0.63mg	0.6mg	0%
Trans fat		0.987g	N/A
Tryptophan	0.052mg	0.401mg	0%
Threonine	0.131mg	1.038mg	0%
Isoleucine	0.157mg	1.537mg	0%
Leucine	0.261mg	2.959mg	0%
Lysine	0.239mg	2.585mg	0%
Methionine	0.096mg	0.784mg	0%
Phenylalanine	0.185mg	1.662mg	0%
Valine	0.185mg	2.139mg	0%
Histidine	0.127mg	1.065mg	0%
Omega-3 - DHA	0.015g	0g	N/A
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