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  6. Swiss cheese vs. Beefsteak raw

Swiss cheese vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between Swiss cheese and beefsteak raw

  • Swiss cheese has more calcium, phosphorus, vitamin A, vitamin B12, and vitamin B2; however, beefsteak raw has more vitamin B6, vitamin B3, iron, and potassium.
  • Daily need coverage for calcium for Swiss cheese is 89% higher.
  • Beefsteak raw has 175 times less vitamin A than Swiss cheese. Swiss cheese has 1047IU of vitamin A, while beefsteak raw has 6IU.
  • Beefsteak raw is lower in saturated fat.
  • Swiss cheese has a higher glycemic index than beefsteak raw.

Food types used in this article are Cheese, swiss and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Swiss cheese vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +17700%
Contains more PhosphorusPhosphorus +160.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +420.8%
Contains more IronIron +1438.5%
Contains more CopperCopper +68.1%
Contains more ZincZinc +21.3%
Contains less SodiumSodium -70.6%
~equal in Selenium ~27.9µg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +14300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +65.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +13.8%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +581.8%
Contains more Vitamin B3Vitamin B3 +7787.5%
Contains more Vitamin B6Vitamin B6 +664.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.5µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Beefsteak raw DV% diff.
Calcium 890mg 5mg 89%
Saturated fat 18.227g 1.875g 74%
Phosphorus 574mg 220mg 51%
Fats 30.99g 5.36g 39%
Vitamin B6 0.071mg 0.543mg 36%
Vitamin A 288µg 2µg 32%
Vitamin B3 0.064mg 5.048mg 31%
Iron 0.13mg 2mg 23%
Vitamin B12 3.06µg 2.69µg 15%
Monounsaturated fat 8.046g 2.354g 14%
Calories 393kcal 134kcal 13%
Protein 26.96g 21.38g 11%
Vitamin B2 0.302mg 0.182mg 9%
Potassium 72mg 375mg 9%
Cholesterol 93mg 67mg 9%
Zinc 4.37mg 5.3mg 8%
Polyunsaturated fat 1.341g 0.189g 8%
Vitamin B5 0.353mg 7%
Sodium 187mg 55mg 6%
Vitamin B1 0.011mg 0.075mg 5%
Selenium 30µg 27.9µg 4%
Vitamin E 0.6mg 4%
Copper 0.047mg 0.079mg 4%
Choline 15.5mg 3%
Magnesium 33mg 25mg 2%
Folate 10µg 3µg 2%
Manganese 0.026mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.44g 0g N/A
Carbs 1.44g 0g 0%
Vitamin D 0IU 3IU 0%
Vitamin K 1.4µg 1.5µg 0%
Trans fat 0.987g 0.253g N/A
Tryptophan 0.401mg 0.262mg 0%
Threonine 1.038mg 1.099mg 0%
Isoleucine 1.537mg 1.09mg 0%
Leucine 2.959mg 2.011mg 0%
Lysine 2.585mg 2.247mg 0%
Methionine 0.784mg 0.621mg 0%
Phenylalanine 1.662mg 0.931mg 0%
Valine 2.139mg 1.152mg 0%
Histidine 1.065mg 0.868mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0.007g 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 0.142g 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% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +26.1%
Contains more FatsFats +478.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +803%
Contains more WaterWater +93.8%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +241.8%
Contains more Poly. FatPolyunsaturated fat +609.5%
Contains less Sat. FatSaturated fat -89.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.