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  6. Swiss cheese vs. Couscous

Swiss cheese vs. Couscous — In-Depth Nutrition Comparison

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How are Swiss cheese and couscous different?

  • Swiss cheese has more vitamin B12, calcium, phosphorus, zinc, vitamin B2, vitamin A, and magnesium than couscous.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Swiss cheese has a lower glycemic index (27) than couscous (65).

Cheese, swiss and Couscous, cooked are the varieties used in this article.

Infographic

Swiss cheese vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +11025%
Contains more PotassiumPotassium +24.1%
Contains more CopperCopper +14.6%
Contains more ZincZinc +1580.8%
Contains more PhosphorusPhosphorus +2509.1%
Contains more IronIron +192.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +223.1%
~equal in Selenium ~27.5µg

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +361.5%
Contains more Vitamin B2Vitamin B2 +1018.5%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +369.7%
Contains more Vitamin B1Vitamin B1 +472.7%
Contains more Vitamin B3Vitamin B3 +1435.9%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.371mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Couscous DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 8mg 88%
Saturated fat 18.227g 0.029g 83%
Phosphorus 574mg 22mg 79%
Fats 30.99g 0.16g 47%
Protein 26.96g 3.79g 46%
Zinc 4.37mg 0.26mg 37%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.027mg 21%
Monounsaturated fat 8.046g 0.022g 20%
Calories 393kcal 112kcal 14%
Polyunsaturated fat 1.341g 0.064g 9%
Sodium 187mg 5mg 8%
Carbs 1.44g 23.22g 7%
Fiber 0g 1.4g 6%
Magnesium 33mg 8mg 6%
Vitamin B3 0.064mg 0.983mg 6%
Selenium 30µg 27.5µg 5%
Vitamin B1 0.011mg 0.063mg 4%
Iron 0.13mg 0.38mg 3%
Vitamin E 0.6mg 0.13mg 3%
Manganese 0.026mg 0.084mg 3%
Choline 15.5mg 3.3mg 2%
Vitamin B6 0.071mg 0.051mg 2%
Vitamin K 1.4µg 0.1µg 1%
Folate 10µg 15µg 1%
Copper 0.047mg 0.041mg 1%
Net carbs 1.44g 21.82g N/A
Potassium 72mg 58mg 0%
Sugar 0g 0.1g N/A
Vitamin B5 0.353mg 0.371mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.049mg 0%
Threonine 1.038mg 0.1mg 0%
Isoleucine 1.537mg 0.147mg 0%
Leucine 2.959mg 0.259mg 0%
Lysine 2.585mg 0.073mg 0%
Methionine 0.784mg 0.059mg 0%
Phenylalanine 1.662mg 0.184mg 0%
Valine 2.139mg 0.162mg 0%
Histidine 1.065mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +611.3%
Contains more FatsFats +19268.8%
Contains more OtherOther +1046.2%
Contains more CarbsCarbs +1512.5%
Contains more WaterWater +92.9%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +36472.7%
Contains more Poly. FatPolyunsaturated fat +1995.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.