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Swiss cheese vs. Dashi — In-Depth Nutrition Comparison

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Differences between Swiss cheese and dashi

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, and zinc; however, dashi is richer in vitamin K, choline, and vitamin B3.
  • Swiss cheese's daily need coverage for vitamin B12 is 115% higher.
  • Swiss cheese has 49 times more zinc than dashi. While Swiss cheese has 4.37mg of zinc, dashi has only 0.09mg.
  • Dashi has less cholesterol.

The food types used in this comparison are Cheese, swiss and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Swiss cheese vs Dashi 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%
Dashi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more CalciumCalcium +375.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +4755.6%
Contains more PhosphorusPhosphorus +245.8%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +69.7%
Contains more PotassiumPotassium +329.2%
Contains more IronIron +692.3%
~equal in Selenium ~27.6µg

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%
Dashi
9
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin AVitamin A +1052%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +920%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +809.1%
Contains more Vitamin B2Vitamin B2 +42.4%
Contains more Vitamin B3Vitamin B3 +3743.8%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin KVitamin K +4678.6%
Contains more FolateFolate +110%
Contains more CholineCholine +638.7%
~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
Dashi
1
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +61.4%
Contains more FatsFats +123.1%
Contains more WaterWater +1536.1%
Contains more OtherOther +33.6%
Contains more CarbsCarbs +4405.6%

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
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +50%
Contains less Sat. FatSaturated fat -81.2%
Contains more Poly. FatPolyunsaturated fat +234.5%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Dashi DV% diff.
Vitamin B12 3.06µg 0.3µg 115%
Calcium 890mg 187mg 70%
Saturated fat 18.227g 3.433g 67%
Phosphorus 574mg 166mg 58%
Vitamin K 1.4µg 66.9µg 55%
Zinc 4.37mg 0.09mg 39%
Sodium 187mg 1067mg 38%
Vitamin A 288µg 25µg 29%
Cholesterol 93mg 13mg 27%
Fats 30.99g 13.89g 26%
Protein 26.96g 16.7g 21%
Polyunsaturated fat 1.341g 4.485g 21%
Carbs 1.44g 64.88g 21%
Choline 15.5mg 114.5mg 18%
Vitamin B3 0.064mg 2.46mg 15%
Iron 0.13mg 1.03mg 11%
Vitamin B2 0.302mg 0.43mg 10%
Vitamin B1 0.011mg 0.1mg 7%
Potassium 72mg 309mg 7%
Vitamin B5 0.353mg 7%
Monounsaturated fat 8.046g 5.365g 7%
Copper 0.047mg 0mg 5%
Magnesium 33mg 56mg 5%
Selenium 30µg 27.6µg 4%
Folate 10µg 21µg 3%
Calories 393kcal 438kcal 2%
Vitamin B6 0.071mg 0.1mg 2%
Manganese 0.026mg 1%
Vitamin E 0.6mg 0.72mg 1%
Fiber 0g 0.2g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 1.44g 64.68g N/A
Sugar 0g 14.47g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 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 Dashi
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
39%
Dashi
Minerals Daily Need Coverage Score
87%
Swiss cheese
53%
Dashi

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 880mg)
Which food is lower in Cholesterol?
Dashi
Dashi is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 14.794g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 27)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $3.6)
Which food is richer in vitamins?
Dashi
Dashi 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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.