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  6. Swiss cheese vs. Black gram

Swiss cheese vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and Black gram

  • Swiss cheese has more Vitamin B12, Calcium, and Selenium, while Black gram has more Copper, Iron, Fiber, Manganese, Magnesium, and Folate.
  • Swiss cheese covers your daily need of Vitamin B12 128% more than Black gram.
  • Swiss cheese contains 160 times more Saturated Fat than Black gram. While Swiss cheese contains 18.227g of Saturated Fat, Black gram contains only 0.114g.

These are the specific foods used in this comparison Cheese, swiss and Mungo beans, mature seeds, raw.

Infographic

Swiss cheese vs Black gram 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.
Swiss cheese
Swiss cheese
4
:
6
Black gram
Black gram
Contains more Calcium +544.9%
Contains more Phosphorus +51.5%
Contains more Zinc +30.4%
Contains more Selenium +265.9%
Contains more Iron +5723.1%
Contains more Magnesium +709.1%
Contains more Potassium +1265.3%
Contains less Sodium -79.7%
Contains more Copper +1987.2%
Contains more Manganese +5773.1%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +544.9%
Contains more Phosphorus +51.5%
Contains more Zinc +30.4%
Contains more Selenium +265.9%
Contains more Iron +5723.1%
Contains more Magnesium +709.1%
Contains more Potassium +1265.3%
Contains less Sodium -79.7%
Contains more Copper +1987.2%
Contains more Manganese +5773.1%

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.
Swiss cheese
Swiss cheese
5
:
5
Black gram
Black gram
Contains more Vitamin A +4452.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2381.8%
Contains more Vitamin B3 +2160.9%
Contains more Vitamin B5 +156.7%
Contains more Vitamin B6 +295.8%
Contains more Folate +2060%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +4452.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2381.8%
Contains more Vitamin B3 +2160.9%
Contains more Vitamin B5 +156.7%
Contains more Vitamin B6 +295.8%
Contains more Folate +2060%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Black gram
Black gram
Contains more Fats +1789.6%
Contains more Water +248.4%
Contains more Carbs +3996.5%
Contains more Other +12.8%
Equal in Protein - 25.21
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Fats +1789.6%
Contains more Water +248.4%
Contains more Carbs +3996.5%
Contains more Other +12.8%
Equal in Protein - 25.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +9365.9%
Contains more Polyunsaturated fat +25.2%
Contains less Saturated Fat -99.4%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +9365.9%
Contains more Polyunsaturated fat +25.2%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Black gram
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Black gram Opinion
Net carbs 1.44g 40.69g Black gram
Protein 26.96g 25.21g Swiss cheese
Fats 30.99g 1.64g Swiss cheese
Carbs 1.44g 58.99g Black gram
Calories 393kcal 341kcal Swiss cheese
Fiber 0g 18.3g Black gram
Calcium 890mg 138mg Swiss cheese
Iron 0.13mg 7.57mg Black gram
Magnesium 33mg 267mg Black gram
Phosphorus 574mg 379mg Swiss cheese
Potassium 72mg 983mg Black gram
Sodium 187mg 38mg Black gram
Zinc 4.37mg 3.35mg Swiss cheese
Copper 0.047mg 0.981mg Black gram
Manganese 0.026mg 1.527mg Black gram
Selenium 30µg 8.2µg Swiss cheese
Vitamin A 1047IU 23IU Swiss cheese
Vitamin A RAE 288µg 1µg Swiss cheese
Vitamin E 0.6mg Swiss cheese
Vitamin B1 0.011mg 0.273mg Black gram
Vitamin B2 0.302mg 0.254mg Swiss cheese
Vitamin B3 0.064mg 1.447mg Black gram
Vitamin B5 0.353mg 0.906mg Black gram
Vitamin B6 0.071mg 0.281mg Black gram
Folate 10µg 216µg Black gram
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg Swiss cheese
Tryptophan 0.401mg 0.263mg Swiss cheese
Threonine 1.038mg 0.875mg Swiss cheese
Isoleucine 1.537mg 1.287mg Swiss cheese
Leucine 2.959mg 2.089mg Swiss cheese
Lysine 2.585mg 1.674mg Swiss cheese
Methionine 0.784mg 0.367mg Swiss cheese
Phenylalanine 1.662mg 1.473mg Swiss cheese
Valine 2.139mg 1.416mg Swiss cheese
Histidine 1.065mg 0.706mg Swiss cheese
Cholesterol 93mg 0mg Black gram
Trans Fat 0.987g 0g Black gram
Saturated Fat 18.227g 0.114g Black gram
Omega-3 - DPA 0.018g Swiss cheese
Monounsaturated Fat 8.046g 0.085g Swiss cheese
Polyunsaturated fat 1.341g 1.071g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Swiss cheese
36%
Black gram
Minerals Daily Need Coverage Score
87%
Swiss cheese
143%
Black gram

Comparison summary

Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 149mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 18.113g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.