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  6. Swiss cheese vs. Buckwheat

Swiss cheese vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and buckwheat

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2, while buckwheat is higher in manganese.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than buckwheat.
  • Buckwheat has a higher glycemic index (51) than Swiss cheese (27).

Specific food types used in this comparison are Cheese, swiss and Buckwheat groats, roasted, cooked.

Infographic

Swiss cheese vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +12614.3%
Contains more ZincZinc +616.4%
Contains more PhosphorusPhosphorus +720%
Contains more SeleniumSelenium +1263.6%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +515.4%
Contains more CopperCopper +210.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1450%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +674.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +1368.8%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +40%
Contains more CholineCholine +29.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B6 ~0.077mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Buckwheat DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 7mg 88%
Saturated fat 18.227g 0.134g 82%
Phosphorus 574mg 70mg 72%
Selenium 30µg 2.2µg 51%
Fats 30.99g 0.62g 47%
Protein 26.96g 3.38g 47%
Zinc 4.37mg 0.61mg 34%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.188g 20%
Vitamin B2 0.302mg 0.039mg 20%
Manganese 0.026mg 0.403mg 16%
Calories 393kcal 92kcal 15%
Copper 0.047mg 0.146mg 11%
Fiber 0g 2.7g 11%
Iron 0.13mg 0.8mg 8%
Sodium 187mg 4mg 8%
Polyunsaturated fat 1.341g 0.188g 8%
Carbs 1.44g 19.94g 6%
Vitamin B3 0.064mg 0.94mg 5%
Magnesium 33mg 51mg 4%
Vitamin E 0.6mg 0.09mg 3%
Vitamin B1 0.011mg 0.04mg 2%
Folate 10µg 14µg 1%
Choline 15.5mg 20.1mg 1%
Net carbs 1.44g 17.24g N/A
Potassium 72mg 88mg 0%
Sugar 0g 0.9g N/A
Vitamin B5 0.353mg 0.359mg 0%
Vitamin B6 0.071mg 0.077mg 0%
Vitamin K 1.4µg 1.9µg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.049mg 0%
Threonine 1.038mg 0.129mg 0%
Isoleucine 1.537mg 0.127mg 0%
Leucine 2.959mg 0.212mg 0%
Lysine 2.585mg 0.172mg 0%
Methionine 0.784mg 0.044mg 0%
Phenylalanine 1.662mg 0.133mg 0%
Valine 2.139mg 0.173mg 0%
Histidine 1.065mg 0.079mg 0%
Fructose 0g 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +697.6%
Contains more FatsFats +4898.4%
Contains more OtherOther +593%
Contains more CarbsCarbs +1284.7%
Contains more WaterWater +101%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +4179.8%
Contains more Poly. FatPolyunsaturated fat +613.3%
Contains less Sat. FatSaturated fat -99.3%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.