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Mayonnaise vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on the differences between mayonnaise and Swiss cheese

  • Mayonnaise has more vitamin K; however, Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A.
  • Mayonnaise covers your daily vitamin K needs 135% more than Swiss cheese.
  • Swiss cheese contains 3 times less sodium than mayonnaise. Mayonnaise contains 635mg of sodium, while Swiss cheese contains 187mg.

Food varieties used in this article are Salad dressing, mayonnaise, regular and Cheese, swiss.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 IronIron +61.5%
Contains more MagnesiumMagnesium +3200%
Contains more CalciumCalcium +11025%
Contains more PotassiumPotassium +260%
Contains more CopperCopper +147.4%
Contains more ZincZinc +2813.3%
Contains more PhosphorusPhosphorus +2633.3%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +271.4%
Contains more SeleniumSelenium +1204.3%

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 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 +446.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +11542.9%
Contains more CholineCholine +120.6%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +1489.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +105.2%
Contains more Vitamin B6Vitamin B6 +787.5%
Contains more Vitamin B12Vitamin B12 +2450%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.011mg

All nutrients comparison - raw data values

Nutrient Mayonnaise Swiss cheese DV% diff.
Polyunsaturated fat 44.69g 1.341g 289%
Vitamin K 163µg 1.4µg 135%
Vitamin B12 0.12µg 3.06µg 123%
Calcium 8mg 890mg 88%
Phosphorus 21mg 574mg 79%
Fats 74.85g 30.99g 67%
Protein 0.96g 26.96g 52%
Selenium 2.3µg 30µg 50%
Zinc 0.15mg 4.37mg 38%
Vitamin A 16µg 288µg 30%
Saturated fat 11.703g 18.227g 30%
Monounsaturated fat 16.843g 8.046g 22%
Vitamin B2 0.019mg 0.302mg 22%
Sodium 635mg 187mg 19%
Vitamin E 3.28mg 0.6mg 18%
Cholesterol 42mg 93mg 17%
Calories 680kcal 393kcal 14%
Magnesium 1mg 33mg 8%
Vitamin B6 0.008mg 0.071mg 5%
Vitamin B5 0.172mg 0.353mg 4%
Choline 34.2mg 15.5mg 3%
Copper 0.019mg 0.047mg 3%
Potassium 20mg 72mg 2%
Iron 0.21mg 0.13mg 1%
Vitamin D 0.2µg 0µg 1%
Folate 5µg 10µg 1%
Manganese 0.007mg 0.026mg 1%
Vitamin D 7IU 0IU 1%
Carbs 0.57g 1.44g 0%
Net carbs 0.57g 1.44g N/A
Sugar 0.57g 0g N/A
Vitamin B1 0.01mg 0.011mg 0%
Vitamin B3 0mg 0.064mg 0%
Trans fat 0.187g 0.987g N/A
Tryptophan 0.017mg 0.401mg 0%
Threonine 0.055mg 1.038mg 0%
Isoleucine 0.065mg 1.537mg 0%
Leucine 0.095mg 2.959mg 0%
Lysine 0.072mg 2.585mg 0%
Methionine 0.035mg 0.784mg 0%
Phenylalanine 0.057mg 1.662mg 0%
Valine 0.074mg 2.139mg 0%
Histidine 0.026mg 1.065mg 0%
Fructose 0.05g 0g 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 5.331g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.002g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.125g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0.03g 0.007g N/A
Omega-6 - Linoleic acid 38.942g 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +141.5%
Contains more ProteinProtein +2708.3%
Contains more CarbsCarbs +152.6%
Contains more WaterWater +73.8%
Contains more OtherOther +51.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 -35.8%
Contains more Mono. FatMonounsaturated fat +109.3%
Contains more Poly. FatPolyunsaturated fat +3232.6%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.