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  6. Swiss cheese vs. Endive

Swiss cheese vs. Endive — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and endive

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc, while endive has more vitamin K, folate, and vitamin A.
  • Endive covers your daily need for vitamin K, 191% more than Swiss cheese.
  • The amount of cholesterol in endive is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of endive is 45.

These are the specific foods used in this comparison Cheese, swiss and Endive, raw.

Infographic

Swiss cheese vs Endive 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%
Endive
Endive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +1611.5%
Contains more ZincZinc +453.2%
Contains more PhosphorusPhosphorus +1950%
Contains more SeleniumSelenium +14900%
Contains more PotassiumPotassium +336.1%
Contains more IronIron +538.5%
Contains more CopperCopper +110.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +1515.4%

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%
Endive
Endive
6
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B2Vitamin B2 +302.7%
Contains more Vitamin B6Vitamin B6 +255%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +155%
Contains more Vitamin KVitamin K +16400%
Contains more FolateFolate +1320%
~equal in Vitamin D ~0µg
~equal in Choline ~16.8mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Endive DV% diff.
Vitamin K 1.4µg 231µg 191%
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 52mg 84%
Saturated fat 18.227g 0.048g 83%
Phosphorus 574mg 28mg 78%
Selenium 30µg 0.2µg 54%
Protein 26.96g 1.25g 51%
Fats 30.99g 0.2g 47%
Folate 10µg 142µg 33%
Zinc 4.37mg 0.79mg 33%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 108µg 20%
Monounsaturated fat 8.046g 0.004g 20%
Calories 393kcal 17kcal 19%
Vitamin B2 0.302mg 0.075mg 17%
Manganese 0.026mg 0.42mg 17%
Fiber 0g 3.1g 12%
Vitamin B5 0.353mg 0.9mg 11%
Iron 0.13mg 0.83mg 9%
Polyunsaturated fat 1.341g 0.087g 8%
Sodium 187mg 22mg 7%
Potassium 72mg 314mg 7%
Vitamin C 0mg 6.5mg 7%
Copper 0.047mg 0.099mg 6%
Vitamin B1 0.011mg 0.08mg 6%
Vitamin B6 0.071mg 0.02mg 4%
Magnesium 33mg 15mg 4%
Vitamin B3 0.064mg 0.4mg 2%
Vitamin E 0.6mg 0.44mg 1%
Carbs 1.44g 3.35g 1%
Net carbs 1.44g 0.25g N/A
Sugar 0g 0.25g N/A
Trans fat 0.987g 0g N/A
Choline 15.5mg 16.8mg 0%
Tryptophan 0.401mg 0.005mg 0%
Threonine 1.038mg 0.05mg 0%
Isoleucine 1.537mg 0.072mg 0%
Leucine 2.959mg 0.098mg 0%
Lysine 2.585mg 0.063mg 0%
Methionine 0.784mg 0.014mg 0%
Phenylalanine 1.662mg 0.053mg 0%
Valine 2.139mg 0.063mg 0%
Histidine 1.065mg 0.023mg 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
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +2056.8%
Contains more FatsFats +15395%
Contains more OtherOther +111.3%
Contains more CarbsCarbs +132.6%
Contains more WaterWater +149.2%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +201050%
Contains more Poly. FatPolyunsaturated fat +1441.4%
Contains less Sat. FatSaturated fat -99.7%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.