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Swiss cheese vs. Dates — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and dates?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2, yet dates are higher in fiber.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • The glycemic index of Swiss cheese is lower.

We used Cheese, swiss and Dates, deglet noor types in this article.

Infographic

Swiss cheese vs Dates 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%
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +2182.1%
Contains more ZincZinc +1406.9%
Contains more PhosphorusPhosphorus +825.8%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +30.3%
Contains more PotassiumPotassium +811.1%
Contains more IronIron +684.6%
Contains more CopperCopper +338.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +907.7%

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%
Dates
Dates
7
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +357.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +146%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B3Vitamin B3 +1890.6%
Contains more Vitamin B5Vitamin B5 +66.9%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin KVitamin K +92.9%
Contains more FolateFolate +90%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Dates DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 39mg 85%
Saturated fat 18.227g 0.032g 83%
Phosphorus 574mg 62mg 73%
Protein 26.96g 2.45g 49%
Selenium 30µg 3µg 49%
Fats 30.99g 0.39g 47%
Zinc 4.37mg 0.29mg 37%
Vitamin A 288µg 0µg 32%
Fiber 0g 8g 32%
Cholesterol 93mg 0mg 31%
Carbs 1.44g 75.03g 25%
Fructose 0g 19.56g 24%
Monounsaturated fat 8.046g 0.036g 20%
Vitamin B2 0.302mg 0.066mg 18%
Copper 0.047mg 0.206mg 18%
Potassium 72mg 656mg 17%
Iron 0.13mg 1.02mg 11%
Manganese 0.026mg 0.262mg 10%
Polyunsaturated fat 1.341g 0.019g 9%
Sodium 187mg 2mg 8%
Vitamin B3 0.064mg 1.274mg 8%
Vitamin B6 0.071mg 0.165mg 7%
Calories 393kcal 282kcal 6%
Vitamin B5 0.353mg 0.589mg 5%
Vitamin E 0.6mg 0.05mg 4%
Vitamin B1 0.011mg 0.052mg 3%
Folate 10µg 19µg 2%
Choline 15.5mg 6.3mg 2%
Magnesium 33mg 43mg 2%
Vitamin K 1.4µg 2.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 1.44g 67.03g N/A
Sugar 0g 63.35g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.012mg 0%
Threonine 1.038mg 0.043mg 0%
Isoleucine 1.537mg 0.049mg 0%
Leucine 2.959mg 0.084mg 0%
Lysine 2.585mg 0.066mg 0%
Methionine 0.784mg 0.022mg 0%
Phenylalanine 1.662mg 0.05mg 0%
Valine 2.139mg 0.071mg 0%
Histidine 1.065mg 0.032mg 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 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +1000.4%
Contains more FatsFats +7846.2%
Contains more WaterWater +83.3%
Contains more OtherOther +86.3%
Contains more CarbsCarbs +5110.4%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +22250%
Contains more Poly. FatPolyunsaturated fat +6957.9%
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.