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  6. Swiss cheese vs. Cardamom

Swiss cheese vs. Cardamom — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and cardamom?

  • Swiss cheese is richer in vitamin B12, phosphorus, and calcium, yet cardamom is richer in manganese, iron, fiber, magnesium, and copper.
  • Cardamom's daily need coverage for manganese is 1216% higher.
  • Cardamom contains less cholesterol.
  • Cardamom has a lower glycemic index than Swiss cheese.

We used Cheese, swiss and Spices, cardamom types in this comparison.

Infographic

Swiss cheese vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more CalciumCalcium +132.4%
Contains more PhosphorusPhosphorus +222.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +593.9%
Contains more PotassiumPotassium +1454.2%
Contains more IronIron +10646.2%
Contains more CopperCopper +714.9%
Contains more ZincZinc +70.9%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +107592.3%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +65.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B3Vitamin B3 +1621.9%
Contains more Vitamin B6Vitamin B6 +223.9%
~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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +150.6%
Contains more FatsFats +362.5%
Contains more WaterWater +354.5%
Contains more CarbsCarbs +4654.9%
Contains more OtherOther +94.3%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +824.8%
Contains more Poly. FatPolyunsaturated fat +211.9%
Contains less Sat. FatSaturated fat -96.3%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Cardamom DV% diff.
Manganese 0.026mg 28mg 1216%
Iron 0.13mg 13.97mg 173%
Vitamin B12 3.06µg 0µg 128%
Fiber 0g 28g 112%
Saturated fat 18.227g 0.68g 80%
Phosphorus 574mg 178mg 57%
Selenium 30µg 55%
Calcium 890mg 383mg 51%
Magnesium 33mg 229mg 47%
Fats 30.99g 6.7g 37%
Copper 0.047mg 0.383mg 37%
Vitamin A 288µg 0µg 32%
Protein 26.96g 10.76g 32%
Cholesterol 93mg 0mg 31%
Potassium 72mg 1119mg 31%
Zinc 4.37mg 7.47mg 28%
Vitamin C 0mg 21mg 23%
Carbs 1.44g 68.47g 22%
Monounsaturated fat 8.046g 0.87g 18%
Vitamin B1 0.011mg 0.198mg 16%
Vitamin B6 0.071mg 0.23mg 12%
Vitamin B2 0.302mg 0.182mg 9%
Sodium 187mg 18mg 7%
Vitamin B5 0.353mg 7%
Polyunsaturated fat 1.341g 0.43g 6%
Vitamin B3 0.064mg 1.102mg 6%
Calories 393kcal 311kcal 4%
Vitamin E 0.6mg 4%
Folate 10µg 3%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Net carbs 1.44g 40.47g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 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 Cardamom
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
18%
Cardamom
Minerals Daily Need Coverage Score
87%
Swiss cheese
496%
Cardamom

Comparison summary

Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $1.4)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 169mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 17.547g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 27)
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.

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.