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  6. Swiss cheese vs. Almond butter

Swiss cheese vs. Almond butter — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and almond butter

  • Swiss cheese has more vitamin B12, calcium, and selenium; however, almond butter is higher in vitamin E, copper, manganese, magnesium, vitamin B2, and iron.
  • Almond butter covers your daily vitamin E needs 157% more than Swiss cheese.
  • Almond butter has less saturated fat.

Food varieties used in this article are Cheese, swiss and Nuts, almond butter, plain, without salt added.

Infographic

Swiss cheese vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more CalciumCalcium +156.5%
Contains more ZincZinc +32.8%
Contains more PhosphorusPhosphorus +13%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +745.5%
Contains more PotassiumPotassium +938.9%
Contains more IronIron +2584.6%
Contains more CopperCopper +1887.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +8096.2%

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3935%
Contains more Vitamin B1Vitamin B1 +272.7%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B3Vitamin B3 +4829.7%
Contains more Vitamin B6Vitamin B6 +45.1%
Contains more FolateFolate +430%
Contains more CholineCholine +236.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.318mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Almond butter DV% diff.
Vitamin E 0.6mg 24.21mg 157%
Vitamin B12 3.06µg 0µg 128%
Copper 0.047mg 0.934mg 99%
Manganese 0.026mg 2.131mg 92%
Polyunsaturated fat 1.341g 13.613g 82%
Saturated fat 18.227g 4.152g 64%
Monounsaturated fat 8.046g 32.445g 61%
Magnesium 33mg 279mg 59%
Calcium 890mg 347mg 54%
Selenium 30µg 2.4µg 50%
Vitamin B2 0.302mg 0.939mg 49%
Iron 0.13mg 3.49mg 42%
Fiber 0g 10.3g 41%
Fats 30.99g 55.5g 38%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Potassium 72mg 748mg 20%
Vitamin B3 0.064mg 3.155mg 19%
Protein 26.96g 20.96g 12%
Calories 393kcal 614kcal 11%
Folate 10µg 53µg 11%
Zinc 4.37mg 3.29mg 10%
Phosphorus 574mg 508mg 9%
Sodium 187mg 7mg 8%
Choline 15.5mg 52.1mg 7%
Carbs 1.44g 18.82g 6%
Vitamin B1 0.011mg 0.041mg 3%
Vitamin B6 0.071mg 0.103mg 2%
Vitamin K 1.4µg 0µg 1%
Vitamin B5 0.353mg 0.318mg 1%
Net carbs 1.44g 8.52g N/A
Sugar 0g 4.43g N/A
Starch 0.08g 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.159mg 0%
Threonine 1.038mg 0.555mg 0%
Isoleucine 1.537mg 0.813mg 0%
Leucine 2.959mg 1.483mg 0%
Lysine 2.585mg 0.612mg 0%
Methionine 0.784mg 0.122mg 0%
Phenylalanine 1.662mg 1.149mg 0%
Valine 2.139mg 0.937mg 0%
Histidine 1.065mg 0.55mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 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 0g N/A
Omega-6 - Linoleic acid 0.734g 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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +28.6%
Contains more WaterWater +2194.5%
Contains more FatsFats +79.1%
Contains more CarbsCarbs +1206.9%
~equal in Other ~3.08g

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -77.2%
Contains more Mono. FatMonounsaturated fat +303.2%
Contains more Poly. FatPolyunsaturated fat +915.1%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.