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  6. Flax vs. Swiss cheese

Flax vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between Flax and Swiss cheese

  • Flax is richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, and Iron, while Swiss cheese is higher in Vitamin B12, Calcium, and Vitamin A RAE.
  • Flax covers your daily Vitamin B1 needs 136% more than Swiss cheese.
  • Flax is lower in Saturated Fat.

Specific food types used in this comparison are Seeds, flaxseed and Cheese, swiss.

Infographic

Flax 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.
Flax
Flax
7
:
3
Swiss cheese
Swiss cheese
Contains more Iron +4307.7%
Contains more Magnesium +1087.9%
Contains more Phosphorus +11.8%
Contains more Potassium +1029.2%
Contains less Sodium -84%
Contains more Copper +2495.7%
Contains more Manganese +9446.2%
Contains more Calcium +249%
Contains more Selenium +18.1%
Equal in Zinc - 4.37
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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 +4307.7%
Contains more Magnesium +1087.9%
Contains more Phosphorus +11.8%
Contains more Potassium +1029.2%
Contains less Sodium -84%
Contains more Copper +2495.7%
Contains more Manganese +9446.2%
Contains more Calcium +249%
Contains more Selenium +18.1%
Equal in Zinc - 4.37

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.
Flax
Flax
7
:
4
Swiss cheese
Swiss cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14845.5%
Contains more Vitamin B3 +4712.5%
Contains more Vitamin B5 +179%
Contains more Vitamin B6 +566.2%
Contains more Folate +770%
Contains more Vitamin K +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +93.5%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B12 +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 C +∞%
Contains more Vitamin B1 +14845.5%
Contains more Vitamin B3 +4712.5%
Contains more Vitamin B5 +179%
Contains more Vitamin B6 +566.2%
Contains more Folate +770%
Contains more Vitamin K +207.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +93.5%
Contains more Vitamin B2 +87.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Swiss cheese
Swiss cheese
Contains more Fats +36%
Contains more Carbs +1905.6%
Contains more Other +24.5%
Contains more Protein +47.4%
Contains more Water +440.7%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 Fats +36%
Contains more Carbs +1905.6%
Contains more Other +24.5%
Contains more Protein +47.4%
Contains more Water +440.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Swiss cheese
Swiss cheese
Contains less Saturated Fat -79.9%
Contains more Polyunsaturated fat +2042.4%
Equal in Monounsaturated Fat - 8.046
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 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 -79.9%
Contains more Polyunsaturated fat +2042.4%
Equal in Monounsaturated Fat - 8.046

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax 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 Flax Swiss cheese Opinion
Net carbs 1.58g 1.44g Flax
Protein 18.29g 26.96g Swiss cheese
Fats 42.16g 30.99g Flax
Carbs 28.88g 1.44g Flax
Calories 534kcal 393kcal Flax
Sugar 1.55g 0g Swiss cheese
Fiber 27.3g 0g Flax
Calcium 255mg 890mg Swiss cheese
Iron 5.73mg 0.13mg Flax
Magnesium 392mg 33mg Flax
Phosphorus 642mg 574mg Flax
Potassium 813mg 72mg Flax
Sodium 30mg 187mg Flax
Zinc 4.34mg 4.37mg Swiss cheese
Copper 1.22mg 0.047mg Flax
Manganese 2.482mg 0.026mg Flax
Selenium 25.4µg 30µg Swiss cheese
Vitamin A 0IU 1047IU Swiss cheese
Vitamin A RAE 0µg 288µg Swiss cheese
Vitamin E 0.31mg 0.6mg Swiss cheese
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.011mg Flax
Vitamin B2 0.161mg 0.302mg Swiss cheese
Vitamin B3 3.08mg 0.064mg Flax
Vitamin B5 0.985mg 0.353mg Flax
Vitamin B6 0.473mg 0.071mg Flax
Folate 87µg 10µg Flax
Vitamin B12 0µg 3.06µg Swiss cheese
Vitamin K 4.3µg 1.4µg Flax
Tryptophan 0.297mg 0.401mg Swiss cheese
Threonine 0.766mg 1.038mg Swiss cheese
Isoleucine 0.896mg 1.537mg Swiss cheese
Leucine 1.235mg 2.959mg Swiss cheese
Lysine 0.862mg 2.585mg Swiss cheese
Methionine 0.37mg 0.784mg Swiss cheese
Phenylalanine 0.957mg 1.662mg Swiss cheese
Valine 1.072mg 2.139mg Swiss cheese
Histidine 0.472mg 1.065mg Swiss cheese
Cholesterol 0mg 93mg Flax
Trans Fat 0.987g Flax
Saturated Fat 3.663g 18.227g Flax
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 7.527g 8.046g Swiss cheese
Polyunsaturated fat 28.73g 1.341g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.007g
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
Flax 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
63%
Flax
48%
Swiss cheese
Minerals Daily Need Coverage Score
191%
Flax
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 157mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 14.564g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.6)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.