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Swiss cheese vs. Carambola — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and carambola

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A, while carambola is higher in vitamin C.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than carambola.
  • Carambola has a higher glycemic index (45) than Swiss cheese (27).

Specific food types used in this comparison are Cheese, swiss and Carambola, (starfruit), raw.

Infographic

Swiss cheese vs Carambola infographic
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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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +29566.7%
Contains more IronIron +62.5%
Contains more ZincZinc +3541.7%
Contains more PhosphorusPhosphorus +4683.3%
Contains more SeleniumSelenium +4900%
Contains more PotassiumPotassium +84.7%
Contains more CopperCopper +191.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +42.3%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +1787.5%
Contains more Vitamin B6Vitamin B6 +317.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +103.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B3Vitamin B3 +473.4%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg

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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +2492.3%
Contains more FatsFats +9290.9%
Contains more OtherOther +473.1%
Contains more CarbsCarbs +367.4%
Contains more WaterWater +142.8%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +26720%
Contains more Poly. FatPolyunsaturated fat +628.8%
Contains less Sat. FatSaturated fat -99.9%

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 Carambola
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Carambola DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 3mg 89%
Saturated fat 18.227g 0.019g 83%
Phosphorus 574mg 12mg 80%
Selenium 30µg 0.6µg 53%
Protein 26.96g 1.04g 52%
Fats 30.99g 0.33g 47%
Zinc 4.37mg 0.12mg 39%
Vitamin C 0mg 34.4mg 38%
Vitamin A 288µg 3µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.016mg 22%
Monounsaturated fat 8.046g 0.03g 20%
Calories 393kcal 31kcal 18%
Fiber 0g 2.8g 11%
Copper 0.047mg 0.137mg 10%
Sodium 187mg 2mg 8%
Polyunsaturated fat 1.341g 0.184g 8%
Magnesium 33mg 10mg 5%
Vitamin B6 0.071mg 0.017mg 4%
Vitamin E 0.6mg 0.15mg 3%
Vitamin B3 0.064mg 0.367mg 2%
Potassium 72mg 133mg 2%
Carbs 1.44g 6.73g 2%
Vitamin B5 0.353mg 0.391mg 1%
Iron 0.13mg 0.08mg 1%
Vitamin K 1.4µg 0µg 1%
Folate 10µg 12µg 1%
Choline 15.5mg 7.6mg 1%
Net carbs 1.44g 3.93g N/A
Sugar 0g 3.98g N/A
Manganese 0.026mg 0.037mg 0%
Vitamin B1 0.011mg 0.014mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.008mg 0%
Threonine 1.038mg 0.044mg 0%
Isoleucine 1.537mg 0.044mg 0%
Leucine 2.959mg 0.077mg 0%
Lysine 2.585mg 0.077mg 0%
Methionine 0.784mg 0.021mg 0%
Phenylalanine 1.662mg 0.037mg 0%
Valine 2.139mg 0.05mg 0%
Histidine 1.065mg 0.008mg 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

Which food is preferable for your diet?

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

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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
13%
Carambola
Minerals Daily Need Coverage Score
87%
Swiss cheese
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 3.98g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Carambola
Carambola is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 185mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 18.208g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $1.8)
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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.