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Raisin vs. Swiss cheese — In-Depth Nutrition Comparison

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How are raisins and Swiss cheese different?

  • Raisins are richer in copper and iron, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin A.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than raisins.
  • Raisins contain 14 times more iron than Swiss cheese. Raisins contain 1.88mg of iron, while Swiss cheese contains 0.13mg.
  • Raisins are lower in saturated fat.
  • Raisins have a higher glycemic index (64) than Swiss cheese (27).

Raisins, seedless and Cheese, swiss types were used in this article.

Infographic

Raisin vs Swiss cheese infographic
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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.
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +940.3%
Contains more IronIron +1346.2%
Contains more CopperCopper +576.6%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +1050%
Contains more CalciumCalcium +1680%
Contains more ZincZinc +1886.4%
Contains more PhosphorusPhosphorus +468.3%
Contains more SeleniumSelenium +4900%
~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.
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +863.6%
Contains more Vitamin B3Vitamin B3 +1096.9%
Contains more Vitamin B6Vitamin B6 +145.1%
Contains more Vitamin KVitamin K +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +141.6%
Contains more Vitamin B5Vitamin B5 +271.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +39.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +5398.6%
Contains more ProteinProtein +778.2%
Contains more FatsFats +6637%
Contains more WaterWater +143.9%
Contains more OtherOther +60.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -99.7%
Contains more Mono. FatMonounsaturated fat +15676.5%
Contains more Poly. FatPolyunsaturated fat +3524.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Swiss cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Raisin Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 50mg 890mg 84%
Saturated fat 0.058g 18.227g 83%
Phosphorus 101mg 574mg 68%
Selenium 0.6µg 30µg 53%
Protein 3.07g 26.96g 48%
Fats 0.46g 30.99g 47%
Zinc 0.22mg 4.37mg 38%
Fructose 29.68g 0g 37%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Copper 0.318mg 0.047mg 30%
Carbs 79.18g 1.44g 26%
Iron 1.88mg 0.13mg 22%
Monounsaturated fat 0.051g 8.046g 20%
Potassium 749mg 72mg 20%
Fiber 3.7g 0g 15%
Vitamin B2 0.125mg 0.302mg 14%
Manganese 0.299mg 0.026mg 12%
Polyunsaturated fat 0.037g 1.341g 9%
Sodium 11mg 187mg 8%
Vitamin B1 0.106mg 0.011mg 8%
Vitamin B6 0.174mg 0.071mg 8%
Vitamin B5 0.095mg 0.353mg 5%
Calories 299kcal 393kcal 5%
Vitamin B3 0.766mg 0.064mg 4%
Vitamin C 2.3mg 0mg 3%
Vitamin E 0.12mg 0.6mg 3%
Vitamin K 3.5µg 1.4µg 2%
Starch 2.7g 1%
Folate 5µg 10µg 1%
Choline 11.1mg 15.5mg 1%
Net carbs 75.48g 1.44g N/A
Magnesium 32mg 33mg 0%
Sugar 59.19g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.05mg 0.401mg 0%
Threonine 0.077mg 1.038mg 0%
Isoleucine 0.057mg 1.537mg 0%
Leucine 0.096mg 2.959mg 0%
Lysine 0.084mg 2.585mg 0%
Methionine 0.021mg 0.784mg 0%
Phenylalanine 0.065mg 1.662mg 0%
Valine 0.083mg 2.139mg 0%
Histidine 0.072mg 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 0.001g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 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
Raisin 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
11%
Raisin
48%
Swiss cheese
Minerals Daily Need Coverage Score
37%
Raisin
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 176mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 18.169g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $2.6)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.