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  6. Swiss cheese vs. Olive oil

Swiss cheese vs. Olive oil — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and olive oil

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2, while olive oil has more vitamin E and vitamin K.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than olive oil.
  • The amount of cholesterol in olive oil is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of Swiss cheese is 27.

These are the specific foods used in this comparison Cheese, swiss and Oil, olive, salad or cooking.

Infographic

Swiss cheese vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +88900%
Contains more PotassiumPotassium +7100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +330.8%
Contains less SodiumSodium -98.9%

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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5066.7%
Contains more Vitamin EVitamin E +2291.7%
Contains more Vitamin KVitamin K +4200%
~equal in Vitamin C ~0mg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +222.7%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -24.2%
Contains more Mono. FatMonounsaturated fat +806.8%
Contains more Poly. FatPolyunsaturated fat +684.7%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Olive oil DV% diff.
Monounsaturated fat 8.046g 72.961g 162%
Vitamin B12 3.06µg 0µg 128%
Fats 30.99g 100g 106%
Vitamin E 0.6mg 14.35mg 92%
Calcium 890mg 1mg 89%
Phosphorus 574mg 0mg 82%
Polyunsaturated fat 1.341g 10.523g 61%
Selenium 30µg 0µg 55%
Protein 26.96g 0g 54%
Vitamin K 1.4µg 60.2µg 49%
Zinc 4.37mg 0mg 40%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Calories 393kcal 884kcal 25%
Vitamin B2 0.302mg 0mg 23%
Saturated fat 18.227g 13.808g 20%
Sodium 187mg 2mg 8%
Magnesium 33mg 0mg 8%
Vitamin B5 0.353mg 0mg 7%
Iron 0.13mg 0.56mg 5%
Copper 0.047mg 0mg 5%
Vitamin B6 0.071mg 0mg 5%
Folate 10µg 0µg 3%
Choline 15.5mg 0.3mg 3%
Potassium 72mg 1mg 2%
Manganese 0.026mg 0mg 1%
Vitamin B1 0.011mg 0mg 1%
Carbs 1.44g 0g 0%
Net carbs 1.44g 0g N/A
Vitamin B3 0.064mg 0mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0mg 0%
Threonine 1.038mg 0mg 0%
Isoleucine 1.537mg 0mg 0%
Leucine 2.959mg 0mg 0%
Lysine 2.585mg 0mg 0%
Methionine 0.784mg 0mg 0%
Phenylalanine 1.662mg 0mg 0%
Valine 2.139mg 0mg 0%
Histidine 1.065mg 0mg 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 Olive oil
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
34%
Olive oil
Minerals Daily Need Coverage Score
87%
Swiss cheese
2%
Olive oil

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 185mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 4.419g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.