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Rye vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between rye and Swiss cheese

  • Rye has more manganese, fiber, copper, and iron; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, and selenium.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Rye contains less saturated fat.

The food varieties used in the comparison are Rye grain and Cheese, swiss.

Infographic

Rye 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +608.3%
Contains more IronIron +1923.1%
Contains more CopperCopper +680.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +9811.5%
Contains more CalciumCalcium +3608.3%
Contains more ZincZinc +64.9%
Contains more PhosphorusPhosphorus +72.9%
Contains more SeleniumSelenium +115.8%

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +2772.7%
Contains more Vitamin B3Vitamin B3 +6571.9%
Contains more Vitamin B5Vitamin B5 +312.5%
Contains more Vitamin B6Vitamin B6 +314.1%
Contains more Vitamin KVitamin K +321.4%
Contains more FolateFolate +280%
Contains more CholineCholine +96.1%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Rye Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Manganese 2.577mg 0.026mg 111%
Calcium 24mg 890mg 87%
Saturated fat 0.197g 18.227g 82%
Fiber 15.1g 0g 60%
Fats 1.63g 30.99g 45%
Copper 0.367mg 0.047mg 36%
Phosphorus 332mg 574mg 35%
Protein 10.34g 26.96g 33%
Vitamin A 1µg 288µg 32%
Cholesterol 0mg 93mg 31%
Iron 2.63mg 0.13mg 31%
Selenium 13.9µg 30µg 29%
Vitamin B3 4.27mg 0.064mg 26%
Carbs 75.86g 1.44g 25%
Vitamin B1 0.316mg 0.011mg 25%
Vitamin B5 1.456mg 0.353mg 22%
Monounsaturated fat 0.208g 8.046g 20%
Magnesium 110mg 33mg 18%
Vitamin B6 0.294mg 0.071mg 17%
Zinc 2.65mg 4.37mg 16%
Potassium 510mg 72mg 13%
Sodium 2mg 187mg 8%
Folate 38µg 10µg 7%
Vitamin B2 0.251mg 0.302mg 4%
Vitamin K 5.9µg 1.4µg 4%
Polyunsaturated fat 0.767g 1.341g 4%
Choline 30.4mg 15.5mg 3%
Calories 338kcal 393kcal 3%
Vitamin E 0.85mg 0.6mg 2%
Net carbs 60.76g 1.44g N/A
Sugar 0.98g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.108mg 0.401mg 0%
Threonine 0.289mg 1.038mg 0%
Isoleucine 0.208mg 1.537mg 0%
Leucine 0.563mg 2.959mg 0%
Lysine 0.286mg 2.585mg 0%
Methionine 0.153mg 0.784mg 0%
Phenylalanine 0.435mg 1.662mg 0%
Valine 0.317mg 2.139mg 0%
Histidine 0.189mg 1.065mg 0%
Fructose 0.11g 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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +5168.1%
Contains more ProteinProtein +160.7%
Contains more FatsFats +1801.2%
Contains more WaterWater +255%
Contains more OtherOther +89.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -98.9%
Contains more Mono. FatMonounsaturated fat +3768.3%
Contains more Poly. FatPolyunsaturated fat +74.8%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.