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  6. Swiss cheese vs. Cauliflower

Swiss cheese vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and cauliflower

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2; however, cauliflower is higher in vitamin C.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than cauliflower.

Food varieties used in this article are Cheese, swiss and Cauliflower, raw.

Infographic

Swiss cheese vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +3945.5%
Contains more CopperCopper +20.5%
Contains more ZincZinc +1518.5%
Contains more PhosphorusPhosphorus +1204.5%
Contains more SeleniumSelenium +4900%
Contains more PotassiumPotassium +315.3%
Contains more IronIron +223.1%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +496.2%

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%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B2Vitamin B2 +403.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B3Vitamin B3 +692.2%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin B6Vitamin B6 +159.2%
Contains more Vitamin KVitamin K +1007.1%
Contains more FolateFolate +470%
Contains more CholineCholine +185.8%
~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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1304.2%
Contains more FatsFats +10967.9%
Contains more OtherOther +292.1%
Contains more CarbsCarbs +245.1%
Contains more WaterWater +144.7%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +23564.7%
Contains more Poly. FatPolyunsaturated fat +4225.8%
Contains less Sat. FatSaturated fat -99.3%

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 Cauliflower
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 ok

All nutrients comparison - raw data values

Nutrient Swiss cheese Cauliflower DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 22mg 87%
Saturated fat 18.227g 0.13g 82%
Phosphorus 574mg 44mg 76%
Vitamin C 0mg 48.2mg 54%
Selenium 30µg 0.6µg 53%
Protein 26.96g 1.92g 50%
Fats 30.99g 0.28g 47%
Zinc 4.37mg 0.27mg 37%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.034g 20%
Vitamin B2 0.302mg 0.06mg 19%
Calories 393kcal 25kcal 18%
Folate 10µg 57µg 12%
Vitamin K 1.4µg 15.5µg 12%
Polyunsaturated fat 1.341g 0.031g 9%
Vitamin B6 0.071mg 0.184mg 9%
Fiber 0g 2g 8%
Sodium 187mg 30mg 7%
Potassium 72mg 299mg 7%
Manganese 0.026mg 0.155mg 6%
Vitamin B5 0.353mg 0.667mg 6%
Choline 15.5mg 44.3mg 5%
Iron 0.13mg 0.42mg 4%
Magnesium 33mg 15mg 4%
Vitamin E 0.6mg 0.08mg 3%
Vitamin B3 0.064mg 0.507mg 3%
Vitamin B1 0.011mg 0.05mg 3%
Fructose 0g 0.97g 1%
Copper 0.047mg 0.039mg 1%
Carbs 1.44g 4.97g 1%
Net carbs 1.44g 2.97g N/A
Sugar 0g 1.91g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.02mg 0%
Threonine 1.038mg 0.076mg 0%
Isoleucine 1.537mg 0.071mg 0%
Leucine 2.959mg 0.106mg 0%
Lysine 2.585mg 0.217mg 0%
Methionine 0.784mg 0.02mg 0%
Phenylalanine 1.662mg 0.065mg 0%
Valine 2.139mg 0.125mg 0%
Histidine 1.065mg 0.056mg 0%
Omega-3 - ALA 0.125g 0.015g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.734g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
87%
Swiss cheese
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 157mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 18.097g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.2)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.