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  6. Swiss cheese vs. Feta

Swiss cheese vs. Feta — In-Depth Nutrition Comparison

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How are Swiss cheese and Feta different?

  • Swiss cheese is higher in Vitamin B12, Calcium, Phosphorus, Selenium, Vitamin A, and Zinc, however, Feta is richer in Vitamin B2, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Swiss cheese is 57% higher.
  • Swiss cheese contains 2 times more Vitamin A than Feta. While Swiss cheese contains 288µg of Vitamin A, Feta contains only 125µg.
  • Feta has less Saturated Fat.

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

Infographic

Swiss cheese vs Feta 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%
Feta
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +80.5%
Contains more PotassiumPotassium +16.1%
Contains more CopperCopper +46.9%
Contains more ZincZinc +51.7%
Contains more PhosphorusPhosphorus +70.3%
Contains less SodiumSodium -79.6%
Contains more SeleniumSelenium +100%
Contains more IronIron +400%
~equal in Manganese ~0.028mg

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% 63% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Feta
Feta
8
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% 25% 3.6% 12% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin AVitamin A +148.1%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B12Vitamin B12 +81.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +179.5%
Contains more Vitamin B3Vitamin B3 +1448.4%
Contains more Vitamin B5Vitamin B5 +173.9%
Contains more Vitamin B6Vitamin B6 +497.2%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +220%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +89.7%
Contains more FatsFats +45.6%
Contains more CarbsCarbs +184%
Contains more WaterWater +46.7%
Contains more OtherOther +74.5%

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
Feta
Feta
1
74% 23% 3%
Saturated Fat: Sat. Fat 14.946 g
Monounsaturated Fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains more Mono. FatMonounsaturated Fat +74%
Contains more Poly. FatPolyunsaturated fat +126.9%
Contains less Sat. FatSaturated Fat -18%

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 Feta
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Feta Opinion
Calories 393kcal 264kcal Swiss cheese
Protein 26.96g 14.21g Swiss cheese
Fats 30.99g 21.28g Swiss cheese
Net carbs 1.44g 4.09g Feta
Carbs 1.44g 4.09g Feta
Cholesterol 93mg 89mg Feta
Vitamin D 0IU 16IU Feta
Magnesium 33mg 19mg Swiss cheese
Calcium 890mg 493mg Swiss cheese
Potassium 72mg 62mg Swiss cheese
Iron 0.13mg 0.65mg Feta
Sugar 0g 4.09g Swiss cheese
Copper 0.047mg 0.032mg Swiss cheese
Zinc 4.37mg 2.88mg Swiss cheese
Phosphorus 574mg 337mg Swiss cheese
Sodium 187mg 917mg Swiss cheese
Vitamin A 1047IU 422IU Swiss cheese
Vitamin A 288µg 125µg Swiss cheese
Vitamin E 0.6mg 0.18mg Swiss cheese
Vitamin D 0µg 0.4µg Feta
Manganese 0.026mg 0.028mg Feta
Selenium 30µg 15µg Swiss cheese
Vitamin B1 0.011mg 0.154mg Feta
Vitamin B2 0.302mg 0.844mg Feta
Vitamin B3 0.064mg 0.991mg Feta
Vitamin B5 0.353mg 0.967mg Feta
Vitamin B6 0.071mg 0.424mg Feta
Vitamin B12 3.06µg 1.69µg Swiss cheese
Vitamin K 1.4µg 1.8µg Feta
Folate 10µg 32µg Feta
Trans Fat 0.987g Feta
Choline 15.5mg 15.4mg Swiss cheese
Saturated Fat 18.227g 14.946g Feta
Monounsaturated Fat 8.046g 4.623g Swiss cheese
Polyunsaturated fat 1.341g 0.591g Swiss cheese
Tryptophan 0.401mg 0.2mg Swiss cheese
Threonine 1.038mg 0.637mg Swiss cheese
Isoleucine 1.537mg 0.803mg Swiss cheese
Leucine 2.959mg 1.395mg Swiss cheese
Lysine 2.585mg 1.219mg Swiss cheese
Methionine 0.784mg 0.368mg Swiss cheese
Phenylalanine 1.662mg 0.675mg Swiss cheese
Valine 2.139mg 1.065mg Swiss cheese
Histidine 1.065mg 0.397mg Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - DPA 0.018g 0g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Feta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
45%
Swiss cheese
54%
Feta
Minerals Daily Need Coverage Score
87%
Swiss cheese
63%
Feta

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 730mg)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Feta
Feta is lower in Saturated Fat (difference - 3.281g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $1.1)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.