Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Swiss cheese
  5. Compare
  6. Swiss cheese vs. Rapini

Swiss cheese vs. Rapini — In-Depth Nutrition Comparison

Compare

What are the main differences between Swiss cheese and rapini?

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc, yet rapini is richer in vitamin K, vitamin A, and iron.
  • Rapini's daily need coverage for vitamin K is 186% higher.
  • Rapini contains less cholesterol.

We used Cheese, swiss and Broccoli raab, raw types in this comparison.

Infographic

Swiss cheese vs Rapini 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%
Rapini
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +724.1%
Contains more CopperCopper +11.9%
Contains more ZincZinc +467.5%
Contains more PhosphorusPhosphorus +686.3%
Contains more SeleniumSelenium +2900%
Contains more PotassiumPotassium +172.2%
Contains more IronIron +1546.2%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +1419.2%

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%
Rapini
Rapini
8
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin AVitamin A +119.8%
Contains more Vitamin B2Vitamin B2 +134.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B1Vitamin B1 +1372.7%
Contains more Vitamin B3Vitamin B3 +1807.8%
Contains more Vitamin B6Vitamin B6 +140.8%
Contains more Vitamin KVitamin K +15900%
Contains more FolateFolate +730%
Contains more CholineCholine +18.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Rapini DV% diff.
Vitamin K 1.4µg 224µg 186%
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.05g 83%
Calcium 890mg 108mg 78%
Phosphorus 574mg 73mg 72%
Selenium 30µg 1µg 53%
Protein 26.96g 3.17g 48%
Fats 30.99g 0.49g 47%
Zinc 4.37mg 0.77mg 33%
Cholesterol 93mg 0mg 31%
Iron 0.13mg 2.14mg 25%
Vitamin C 0mg 20.2mg 22%
Monounsaturated fat 8.046g 0.026g 20%
Calories 393kcal 22kcal 19%
Folate 10µg 83µg 18%
Vitamin A 288µg 131µg 17%
Manganese 0.026mg 0.395mg 16%
Vitamin B1 0.011mg 0.162mg 13%
Vitamin B2 0.302mg 0.129mg 13%
Fiber 0g 2.7g 11%
Polyunsaturated fat 1.341g 0.13g 8%
Vitamin B6 0.071mg 0.171mg 8%
Vitamin E 0.6mg 1.62mg 7%
Vitamin B3 0.064mg 1.221mg 7%
Sodium 187mg 33mg 7%
Potassium 72mg 196mg 4%
Magnesium 33mg 22mg 3%
Vitamin B5 0.353mg 0.322mg 1%
Copper 0.047mg 0.042mg 1%
Choline 15.5mg 18.3mg 1%
Carbs 1.44g 2.85g 0%
Net carbs 1.44g 0.15g N/A
Sugar 0g 0.38g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.043mg 0%
Threonine 1.038mg 0.106mg 0%
Isoleucine 1.537mg 0.104mg 0%
Leucine 2.959mg 0.17mg 0%
Lysine 2.585mg 0.198mg 0%
Methionine 0.784mg 0.048mg 0%
Phenylalanine 1.662mg 0.128mg 0%
Valine 2.139mg 0.153mg 0%
Histidine 1.065mg 0.066mg 0%
Fructose 0g 0.17g 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 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
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +750.5%
Contains more FatsFats +6224.5%
Contains more OtherOther +217%
Contains more CarbsCarbs +97.9%
Contains more WaterWater +145.9%

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +30846.2%
Contains more Poly. FatPolyunsaturated fat +931.5%
Contains less Sat. FatSaturated fat -99.7%

People also compare

Swiss cheese
Swiss cheese vs Roquefort
Roquefort
Swiss cheese
Swiss cheese vs Romano cheese
Romano cheese
Swiss cheese
Swiss cheese vs Ricotta
Ricotta
Rapini
Rapini vs Broccoli
Broccoli
Rapini
Rapini vs Radish
Radish
Rapini
Rapini vs Rutabagas
Rutabagas

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.