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  6. Swiss cheese vs. Arugula

Swiss cheese vs. Arugula — In-Depth Nutrition Comparison

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How are Swiss cheese and arugula different?

  • Swiss cheese is higher in vitamin B12, phosphorus, calcium, selenium, and zinc; however, arugula is richer in vitamin K, vitamin A, and folate.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.

Cheese, swiss and Arugula, raw are the varieties used in this article.

Infographic

Swiss cheese vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CalciumCalcium +456.3%
Contains more ZincZinc +829.8%
Contains more PhosphorusPhosphorus +1003.8%
Contains more SeleniumSelenium +9900%
Contains more MagnesiumMagnesium +42.4%
Contains more PotassiumPotassium +412.5%
Contains more IronIron +1023.1%
Contains more CopperCopper +61.7%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +1134.6%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +142%
Contains more Vitamin EVitamin E +39.5%
Contains more Vitamin B2Vitamin B2 +251.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +376.6%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin KVitamin K +7657.1%
Contains more FolateFolate +870%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.073mg
~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Arugula DV% diff.
Vitamin B12 3.06µg 0µg 128%
Vitamin K 1.4µg 108.6µg 89%
Saturated fat 18.227g 0.086g 82%
Phosphorus 574mg 52mg 75%
Calcium 890mg 160mg 73%
Selenium 30µg 0.3µg 54%
Protein 26.96g 2.58g 49%
Fats 30.99g 0.66g 47%
Zinc 4.37mg 0.47mg 35%
Cholesterol 93mg 0mg 31%
Folate 10µg 97µg 22%
Monounsaturated fat 8.046g 0.049g 20%
Vitamin A 288µg 119µg 19%
Calories 393kcal 25kcal 18%
Vitamin B2 0.302mg 0.086mg 17%
Iron 0.13mg 1.46mg 17%
Vitamin C 0mg 15mg 17%
Manganese 0.026mg 0.321mg 13%
Potassium 72mg 369mg 9%
Polyunsaturated fat 1.341g 0.319g 7%
Sodium 187mg 27mg 7%
Fiber 0g 1.6g 6%
Copper 0.047mg 0.076mg 3%
Magnesium 33mg 47mg 3%
Vitamin B1 0.011mg 0.044mg 3%
Vitamin B3 0.064mg 0.305mg 2%
Vitamin B5 0.353mg 0.437mg 2%
Carbs 1.44g 3.65g 1%
Vitamin E 0.6mg 0.43mg 1%
Net carbs 1.44g 2.05g N/A
Sugar 0g 2.05g N/A
Vitamin B6 0.071mg 0.073mg 0%
Trans fat 0.987g 0g N/A
Choline 15.5mg 15.3mg 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g 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 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +945%
Contains more FatsFats +4595.5%
Contains more OtherOther +112.9%
Contains more CarbsCarbs +153.5%
Contains more WaterWater +143.7%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +16320.4%
Contains more Poly. FatPolyunsaturated fat +320.4%
Contains less Sat. FatSaturated fat -99.5%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.