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  6. Swiss cheese vs. Chard raw

Swiss cheese vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and chard raw?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, and zinc, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • The amount of cholesterol in chard raw is lower.

We used Cheese, swiss and Chard, swiss, raw types in this article.

Infographic

Swiss cheese vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +1645.1%
Contains more ZincZinc +1113.9%
Contains more PhosphorusPhosphorus +1147.8%
Contains less SodiumSodium -12.2%
Contains more SeleniumSelenium +3233.3%
Contains more MagnesiumMagnesium +145.5%
Contains more PotassiumPotassium +426.4%
Contains more IronIron +1284.6%
Contains more CopperCopper +280.9%
Contains more ManganeseManganese +1307.7%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B2Vitamin B2 +235.6%
Contains more Vitamin B5Vitamin B5 +105.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +215%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +59185.7%
Contains more FolateFolate +40%
Contains more CholineCholine +16.1%
~equal in Vitamin A ~306µg
~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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1397.8%
Contains more FatsFats +15395%
Contains more OtherOther +86.3%
Contains more CarbsCarbs +159.7%
Contains more WaterWater +146.2%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +20015%
Contains more Poly. FatPolyunsaturated fat +1815.7%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Chard raw DV% diff.
Vitamin K 1.4µg 830µg 691%
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 51mg 84%
Saturated fat 18.227g 0.03g 83%
Phosphorus 574mg 46mg 75%
Selenium 30µg 0.9µg 53%
Protein 26.96g 1.8g 50%
Fats 30.99g 0.2g 47%
Zinc 4.37mg 0.36mg 36%
Vitamin C 0mg 30mg 33%
Cholesterol 93mg 0mg 31%
Iron 0.13mg 1.8mg 21%
Monounsaturated fat 8.046g 0.04g 20%
Calories 393kcal 19kcal 19%
Vitamin B2 0.302mg 0.09mg 16%
Copper 0.047mg 0.179mg 15%
Manganese 0.026mg 0.366mg 15%
Magnesium 33mg 81mg 11%
Potassium 72mg 379mg 9%
Vitamin E 0.6mg 1.89mg 9%
Polyunsaturated fat 1.341g 0.07g 8%
Fiber 0g 1.6g 6%
Vitamin B5 0.353mg 0.172mg 4%
Vitamin B6 0.071mg 0.099mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Vitamin B1 0.011mg 0.04mg 2%
Vitamin A 288µg 306µg 2%
Sodium 187mg 213mg 1%
Folate 10µg 14µg 1%
Carbs 1.44g 3.74g 1%
Net carbs 1.44g 2.14g N/A
Sugar 0g 1.1g N/A
Trans fat 0.987g 0g N/A
Choline 15.5mg 18mg 0%
Tryptophan 0.401mg 0.017mg 0%
Threonine 1.038mg 0.083mg 0%
Isoleucine 1.537mg 0.147mg 0%
Leucine 2.959mg 0.13mg 0%
Lysine 2.585mg 0.099mg 0%
Methionine 0.784mg 0.019mg 0%
Phenylalanine 1.662mg 0.11mg 0%
Valine 2.139mg 0.11mg 0%
Histidine 1.065mg 0.036mg 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 Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
87%
Swiss cheese
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 18.197g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $3.2)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.