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  6. Swiss cheese vs. Chinese cabbage

Swiss cheese vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and Chinese cabbage?

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.

We used Cheese, swiss and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Swiss cheese vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +747.6%
Contains more CopperCopper +123.8%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +1451.4%
Contains more SeleniumSelenium +5900%
Contains more PotassiumPotassium +250%
Contains more IronIron +515.4%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +511.5%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin AVitamin A +29.1%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +331.4%
Contains more Vitamin B5Vitamin B5 +301.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +142.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +681.3%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +560%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Chinese cabbage DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.027g 83%
Calcium 890mg 105mg 79%
Phosphorus 574mg 37mg 77%
Selenium 30µg 0.5µg 54%
Protein 26.96g 1.5g 51%
Vitamin C 0mg 45mg 50%
Fats 30.99g 0.2g 47%
Zinc 4.37mg 0.19mg 38%
Vitamin K 1.4µg 45.5µg 37%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.015g 20%
Calories 393kcal 13kcal 19%
Vitamin B2 0.302mg 0.07mg 18%
Folate 10µg 66µg 14%
Vitamin B6 0.071mg 0.194mg 9%
Polyunsaturated fat 1.341g 0.096g 8%
Iron 0.13mg 0.8mg 8%
Vitamin A 288µg 223µg 7%
Manganese 0.026mg 0.159mg 6%
Vitamin B5 0.353mg 0.088mg 5%
Potassium 72mg 252mg 5%
Sodium 187mg 65mg 5%
Fiber 0g 1g 4%
Vitamin B3 0.064mg 0.5mg 3%
Copper 0.047mg 0.021mg 3%
Magnesium 33mg 19mg 3%
Vitamin E 0.6mg 0.09mg 3%
Vitamin B1 0.011mg 0.04mg 2%
Choline 15.5mg 6.4mg 2%
Carbs 1.44g 2.18g 0%
Net carbs 1.44g 1.18g N/A
Sugar 0g 1.18g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.015mg 0%
Threonine 1.038mg 0.049mg 0%
Isoleucine 1.537mg 0.085mg 0%
Leucine 2.959mg 0.088mg 0%
Lysine 2.585mg 0.089mg 0%
Methionine 0.784mg 0.009mg 0%
Phenylalanine 1.662mg 0.044mg 0%
Valine 2.139mg 0.066mg 0%
Histidine 1.065mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1697.3%
Contains more FatsFats +15395%
Contains more OtherOther +272.5%
Contains more CarbsCarbs +51.4%
Contains more WaterWater +153.3%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +53540%
Contains more Poly. FatPolyunsaturated fat +1296.9%
Contains less Sat. FatSaturated fat -99.9%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.