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Swiss cheese vs. Figs — In-Depth Nutrition Comparison

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How are Swiss cheese and figs different?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A; however, figs are richer in fiber.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Swiss cheese has a lower glycemic index (27) than figs (61).

Cheese, swiss and Figs, raw are the varieties used in this article.

Infographic

Swiss cheese vs Figs 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%
Figs
Figs
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +94.1%
Contains more CalciumCalcium +2442.9%
Contains more ZincZinc +2813.3%
Contains more PhosphorusPhosphorus +4000%
Contains more SeleniumSelenium +14900%
Contains more PotassiumPotassium +222.2%
Contains more IronIron +184.6%
Contains more CopperCopper +48.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +392.3%

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%
Figs
Figs
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin AVitamin A +4014.3%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin B2Vitamin B2 +504%
Contains more Vitamin B5Vitamin B5 +17.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +229.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more Vitamin KVitamin K +235.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Figs DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 35mg 86%
Saturated fat 18.227g 0.06g 83%
Phosphorus 574mg 14mg 80%
Selenium 30µg 0.2µg 54%
Protein 26.96g 0.75g 52%
Fats 30.99g 0.3g 47%
Zinc 4.37mg 0.15mg 38%
Vitamin A 288µg 7µg 31%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.066g 20%
Vitamin B2 0.302mg 0.05mg 19%
Calories 393kcal 74kcal 16%
Fiber 0g 2.9g 12%
Polyunsaturated fat 1.341g 0.144g 8%
Sodium 187mg 1mg 8%
Carbs 1.44g 19.18g 6%
Potassium 72mg 232mg 5%
Vitamin B1 0.011mg 0.06mg 4%
Manganese 0.026mg 0.128mg 4%
Magnesium 33mg 17mg 4%
Vitamin K 1.4µg 4.7µg 3%
Vitamin B6 0.071mg 0.113mg 3%
Vitamin E 0.6mg 0.11mg 3%
Copper 0.047mg 0.07mg 3%
Iron 0.13mg 0.37mg 3%
Vitamin B3 0.064mg 0.4mg 2%
Choline 15.5mg 4.7mg 2%
Vitamin C 0mg 2mg 2%
Vitamin B5 0.353mg 0.3mg 1%
Folate 10µg 6µg 1%
Net carbs 1.44g 16.28g N/A
Sugar 0g 16.26g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.006mg 0%
Threonine 1.038mg 0.024mg 0%
Isoleucine 1.537mg 0.023mg 0%
Leucine 2.959mg 0.033mg 0%
Lysine 2.585mg 0.03mg 0%
Methionine 0.784mg 0.006mg 0%
Phenylalanine 1.662mg 0.018mg 0%
Valine 2.139mg 0.028mg 0%
Histidine 1.065mg 0.011mg 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

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
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +3494.7%
Contains more FatsFats +10230%
Contains more OtherOther +351.5%
Contains more CarbsCarbs +1231.9%
Contains more WaterWater +110.2%

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +12090.9%
Contains more Poly. FatPolyunsaturated fat +831.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.