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  6. Swiss cheese vs. Almonds

Swiss cheese vs. Almonds — In-Depth Nutrition Comparison

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Differences between Swiss cheese and almonds

  • Swiss cheese is higher in vitamin B12, calcium, and selenium; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, and fiber.
  • Almonds' daily need coverage for vitamin E is 167% higher.
  • Almonds have less saturated fat.
  • Almonds have a lower glycemic index (0) than Swiss cheese (27).

The food types used in this comparison are Cheese, swiss and Nuts, almonds.

Infographic

Swiss cheese vs Almonds 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more CalciumCalcium +230.9%
Contains more ZincZinc +40.1%
Contains more PhosphorusPhosphorus +19.3%
Contains more SeleniumSelenium +631.7%
Contains more MagnesiumMagnesium +718.2%
Contains more PotassiumPotassium +918.1%
Contains more IronIron +2753.8%
Contains more CopperCopper +2093.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +8280.8%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +4171.7%
Contains more Vitamin B1Vitamin B1 +1763.6%
Contains more Vitamin B2Vitamin B2 +276.8%
Contains more Vitamin B3Vitamin B3 +5553.1%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B6Vitamin B6 +93%
Contains more FolateFolate +340%
Contains more CholineCholine +236.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Almonds DV% diff.
Vitamin E 0.6mg 25.63mg 167%
Vitamin B12 3.06µg 0µg 128%
Copper 0.047mg 1.031mg 109%
Manganese 0.026mg 2.179mg 94%
Polyunsaturated fat 1.341g 12.329g 73%
Saturated fat 18.227g 3.802g 66%
Vitamin B2 0.302mg 1.138mg 64%
Calcium 890mg 269mg 62%
Monounsaturated fat 8.046g 31.551g 59%
Magnesium 33mg 270mg 56%
Fiber 0g 12.5g 50%
Selenium 30µg 4.1µg 47%
Iron 0.13mg 3.71mg 45%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Fats 30.99g 49.93g 29%
Vitamin B3 0.064mg 3.618mg 22%
Potassium 72mg 733mg 19%
Vitamin B1 0.011mg 0.205mg 16%
Phosphorus 574mg 481mg 13%
Protein 26.96g 21.15g 12%
Zinc 4.37mg 3.12mg 11%
Folate 10µg 44µg 9%
Calories 393kcal 579kcal 9%
Sodium 187mg 1mg 8%
Choline 15.5mg 52.1mg 7%
Carbs 1.44g 21.55g 7%
Vitamin B6 0.071mg 0.137mg 5%
Vitamin B5 0.353mg 0.471mg 2%
Vitamin K 1.4µg 0µg 1%
Net carbs 1.44g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.987g 0.015g N/A
Tryptophan 0.401mg 0.211mg 0%
Threonine 1.038mg 0.601mg 0%
Isoleucine 1.537mg 0.751mg 0%
Leucine 2.959mg 1.473mg 0%
Lysine 2.585mg 0.568mg 0%
Methionine 0.784mg 0.157mg 0%
Phenylalanine 1.662mg 1.132mg 0%
Valine 2.139mg 0.855mg 0%
Histidine 1.065mg 0.539mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.125g 0.003g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.002g N/A
Omega-6 - Linoleic acid 0.734g 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +27.5%
Contains more WaterWater +753.3%
Contains more FatsFats +61.1%
Contains more CarbsCarbs +1396.5%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +292.1%
Contains more Poly. FatPolyunsaturated fat +819.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.