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Semolina vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between semolina and Swiss cheese?

  • Semolina is richer in manganese, vitamin B3, vitamin B6, and copper, yet Swiss cheese is richer in vitamin B12, calcium, phosphorus, and zinc.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Semolina has 79 times more vitamin B3 than Swiss cheese. Semolina has 5.048mg of vitamin B3, while Swiss cheese has 0.064mg.
  • Semolina contains less saturated fat.
  • Swiss cheese has a lower glycemic index than semolina.

We used Rice, white, long-grain, parboiled, unenriched, dry and Cheese, swiss types in this comparison.

Infographic

Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +141.7%
Contains more IronIron +469.2%
Contains more CopperCopper +504.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +3880.8%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +1153.5%
Contains more ZincZinc +328.4%
Contains more PhosphorusPhosphorus +275.2%
Contains more SeleniumSelenium +50.8%

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.
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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 B1Vitamin B1 +1936.4%
Contains more Vitamin B3Vitamin B3 +7787.5%
Contains more Vitamin B5Vitamin B5 +90.4%
Contains more Vitamin B6Vitamin B6 +536.6%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B2Vitamin B2 +504%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +25%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +5517.4%
Contains more ProteinProtein +259%
Contains more FatsFats +2908.7%
Contains more WaterWater +281.6%
Contains more OtherOther +319.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 -98.4%
Contains more Mono. FatMonounsaturated fat +3018.6%
Contains more Poly. FatPolyunsaturated fat +316.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina 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 Semolina Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.294g 18.227g 82%
Calcium 71mg 890mg 82%
Phosphorus 153mg 574mg 60%
Fats 1.03g 30.99g 46%
Manganese 1.035mg 0.026mg 44%
Protein 7.51g 26.96g 39%
Vitamin A 288µg 32%
Vitamin B3 5.048mg 0.064mg 31%
Cholesterol 0mg 93mg 31%
Zinc 1.02mg 4.37mg 30%
Vitamin B6 0.452mg 0.071mg 29%
Starch 68.29g 28%
Copper 0.284mg 0.047mg 26%
Carbs 80.89g 1.44g 26%
Monounsaturated fat 0.258g 8.046g 19%
Vitamin B2 0.05mg 0.302mg 19%
Selenium 19.9µg 30µg 18%
Vitamin B1 0.224mg 0.011mg 18%
Iron 0.74mg 0.13mg 8%
Sodium 2mg 187mg 8%
Fiber 1.8g 0g 7%
Polyunsaturated fat 0.322g 1.341g 7%
Vitamin B5 0.672mg 0.353mg 6%
Vitamin E 0.03mg 0.6mg 4%
Choline 15.5mg 3%
Potassium 174mg 72mg 3%
Calories 374kcal 393kcal 1%
Folate 8µg 10µg 1%
Vitamin K 0.1µg 1.4µg 1%
Magnesium 27mg 33mg 1%
Net carbs 79.09g 1.44g N/A
Sugar 0.33g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.103mg 0.401mg 0%
Threonine 0.271mg 1.038mg 0%
Isoleucine 0.339mg 1.537mg 0%
Leucine 0.656mg 2.959mg 0%
Lysine 0.215mg 2.585mg 0%
Methionine 0.183mg 0.784mg 0%
Phenylalanine 0.398mg 1.662mg 0%
Valine 0.47mg 2.139mg 0%
Histidine 0.185mg 1.065mg 0%
Fructose 0.02g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
24%
Semolina
48%
Swiss cheese
Minerals Daily Need Coverage Score
52%
Semolina
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 185mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 17.933g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.2)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.