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  6. Sweet potato vs. Swiss cheese

Sweet potato vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between sweet potato and Swiss cheese?

  • Sweet potato is higher in vitamin A and fiber, yet Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Sweet potato's daily need coverage for vitamin A is 263% more.
  • The amount of saturated fat in sweet potato is lower.
  • The glycemic index of Swiss cheese is lower.

We used Sweet potato, raw, unprepared and Cheese, swiss types in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +368.1%
Contains more IronIron +369.2%
Contains more CopperCopper +221.3%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +892.3%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +2866.7%
Contains more ZincZinc +1356.7%
Contains more PhosphorusPhosphorus +1121.3%
Contains more SeleniumSelenium +4900%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +146.2%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B3Vitamin B3 +770.3%
Contains more Vitamin B5Vitamin B5 +126.6%
Contains more Vitamin B6Vitamin B6 +194.4%
Contains more Vitamin KVitamin K +28.6%
Contains more Vitamin EVitamin E +130.8%
Contains more Vitamin B2Vitamin B2 +395.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +26%
~equal in Vitamin D ~0µg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Sweet potato Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 30mg 890mg 86%
Saturated fat 0.018g 18.227g 83%
Phosphorus 47mg 574mg 75%
Selenium 0.6µg 30µg 53%
Protein 1.57g 26.96g 51%
Fats 0.05g 30.99g 48%
Vitamin A 709µg 288µg 47%
Zinc 0.3mg 4.37mg 37%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.001g 8.046g 20%
Vitamin B2 0.061mg 0.302mg 19%
Calories 86kcal 393kcal 15%
Fiber 3g 0g 12%
Copper 0.151mg 0.047mg 12%
Vitamin B6 0.209mg 0.071mg 11%
Manganese 0.258mg 0.026mg 10%
Polyunsaturated fat 0.014g 1.341g 9%
Vitamin B5 0.8mg 0.353mg 9%
Potassium 337mg 72mg 8%
Sodium 55mg 187mg 6%
Carbs 20.12g 1.44g 6%
Iron 0.61mg 0.13mg 6%
Vitamin B1 0.078mg 0.011mg 6%
Starch 12.65g 5%
Vitamin C 2.4mg 0mg 3%
Vitamin B3 0.557mg 0.064mg 3%
Vitamin E 0.26mg 0.6mg 2%
Magnesium 25mg 33mg 2%
Fructose 0.7g 0g 1%
Choline 12.3mg 15.5mg 1%
Net carbs 17.12g 1.44g N/A
Sugar 4.18g 0g N/A
Vitamin K 1.8µg 1.4µg 0%
Folate 11µg 10µg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.031mg 0.401mg 0%
Threonine 0.083mg 1.038mg 0%
Isoleucine 0.055mg 1.537mg 0%
Leucine 0.092mg 2.959mg 0%
Lysine 0.066mg 2.585mg 0%
Methionine 0.029mg 0.784mg 0%
Phenylalanine 0.089mg 1.662mg 0%
Valine 0.086mg 2.139mg 0%
Histidine 0.031mg 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 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1297.2%
Contains more WaterWater +105.4%
Contains more ProteinProtein +1617.2%
Contains more FatsFats +61880%
Contains more OtherOther +204.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.9%
Contains more Mono. FatMonounsaturated fat +804500%
Contains more Poly. FatPolyunsaturated fat +9478.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.