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  6. Sunflower oil vs. Swiss cheese

Sunflower oil vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between sunflower oil and Swiss cheese

  • Sunflower oil has more vitamin E; however, Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A.
  • Sunflower oil covers your daily vitamin E needs 270% more than Swiss cheese.
  • The glycemic index of Swiss cheese is higher.

Food varieties used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Cheese, swiss.

Infographic

Sunflower oil 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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 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 EVitamin E +6746.7%
Contains more Vitamin KVitamin K +285.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower oil Swiss cheese DV% diff.
Vitamin E 41.08mg 0.6mg 270%
Polyunsaturated fat 36.4g 1.341g 234%
Vitamin B12 0µg 3.06µg 128%
Fats 100g 30.99g 106%
Monounsaturated fat 46.2g 8.046g 95%
Calcium 0mg 890mg 89%
Phosphorus 0mg 574mg 82%
Selenium 0µg 30µg 55%
Protein 0g 26.96g 54%
Zinc 0mg 4.37mg 40%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Calories 884kcal 393kcal 25%
Saturated fat 13g 18.227g 24%
Vitamin B2 0mg 0.302mg 23%
Sodium 0mg 187mg 8%
Magnesium 0mg 33mg 8%
Vitamin B5 0mg 0.353mg 7%
Copper 0mg 0.047mg 5%
Vitamin B6 0mg 0.071mg 5%
Vitamin K 5.4µg 1.4µg 3%
Folate 0µg 10µg 3%
Choline 15.5mg 3%
Iron 0mg 0.13mg 2%
Potassium 0mg 72mg 2%
Manganese 0mg 0.026mg 1%
Vitamin B1 0mg 0.011mg 1%
Carbs 0g 1.44g 0%
Net carbs 0g 1.44g N/A
Vitamin B3 0mg 0.064mg 0%
Trans fat 0.987g N/A
Tryptophan 0mg 0.401mg 0%
Threonine 0mg 1.038mg 0%
Isoleucine 0mg 1.537mg 0%
Leucine 0mg 2.959mg 0%
Lysine 0mg 2.585mg 0%
Methionine 0mg 0.784mg 0%
Phenylalanine 0mg 1.662mg 0%
Valine 0mg 2.139mg 0%
Histidine 0mg 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 0.002g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +222.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 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 -28.7%
Contains more Mono. FatMonounsaturated fat +474.2%
Contains more Poly. FatPolyunsaturated fat +2614.4%

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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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.