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  6. Swiss cheese vs. Plantain raw

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

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What are the differences between Swiss cheese and plantain raw?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2, yet plantain raw is higher in vitamin C and vitamin B6.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.

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

Infographic

Swiss cheese vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +29566.7%
Contains more ZincZinc +3021.4%
Contains more PhosphorusPhosphorus +1588.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1900%
Contains more MagnesiumMagnesium +12.1%
Contains more PotassiumPotassium +593.1%
Contains more IronIron +361.5%
Contains more CopperCopper +72.3%
Contains less SodiumSodium -97.9%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B2Vitamin B2 +459.3%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +14.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B3Vitamin B3 +971.9%
Contains more Vitamin B6Vitamin B6 +321.1%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Plantain raw DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 3mg 89%
Saturated fat 18.227g 0.143g 82%
Phosphorus 574mg 34mg 77%
Selenium 30µg 1.5µg 52%
Protein 26.96g 1.3g 51%
Fats 30.99g 0.37g 47%
Zinc 4.37mg 0.14mg 38%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 56µg 26%
Vitamin C 0mg 18.4mg 20%
Monounsaturated fat 8.046g 0.032g 20%
Vitamin B2 0.302mg 0.054mg 19%
Vitamin B6 0.071mg 0.299mg 18%
Calories 393kcal 122kcal 14%
Potassium 72mg 499mg 13%
Carbs 1.44g 31.89g 10%
Fiber 0g 2.3g 9%
Polyunsaturated fat 1.341g 0.069g 8%
Sodium 187mg 4mg 8%
Iron 0.13mg 0.6mg 6%
Copper 0.047mg 0.081mg 4%
Vitamin B3 0.064mg 0.686mg 4%
Vitamin E 0.6mg 0.14mg 3%
Vitamin B1 0.011mg 0.052mg 3%
Folate 10µg 22µg 3%
Vitamin B5 0.353mg 0.26mg 2%
Manganese 0.026mg 1%
Magnesium 33mg 37mg 1%
Vitamin K 1.4µg 0.7µg 1%
Net carbs 1.44g 29.59g N/A
Sugar 0g 15g N/A
Trans fat 0.987g 0g N/A
Choline 15.5mg 13.5mg 0%
Tryptophan 0.401mg 0.015mg 0%
Threonine 1.038mg 0.034mg 0%
Isoleucine 1.537mg 0.036mg 0%
Leucine 2.959mg 0.059mg 0%
Lysine 2.585mg 0.06mg 0%
Methionine 0.784mg 0.017mg 0%
Phenylalanine 1.662mg 0.044mg 0%
Valine 2.139mg 0.046mg 0%
Histidine 1.065mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1973.8%
Contains more FatsFats +8275.7%
Contains more OtherOther +156.9%
Contains more CarbsCarbs +2114.6%
Contains more WaterWater +73.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +25043.8%
Contains more Poly. FatPolyunsaturated fat +1843.5%
Contains less Sat. FatSaturated fat -99.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.