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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

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

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%

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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. 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.