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  6. Swiss cheese vs. Fruit salad

Swiss cheese vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and fruit salad

  • The amount of vitamin B12, calcium, phosphorus, zinc, vitamin B2, vitamin A, and vitamin B5 in Swiss cheese is higher than in fruit salad.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than fruit salad.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of fruit salad is 54.

These are the specific foods used in this comparison Cheese, swiss and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Swiss cheese vs Fruit salad 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% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +7990.9%
Contains more ZincZinc +3021.4%
Contains more PhosphorusPhosphorus +4000%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +61.1%
Contains more IronIron +92.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +480.8%
~equal in Copper ~0.05mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +2057.1%
Contains more Vitamin B5Vitamin B5 +566%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +456.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.011mg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +5186.3%
Contains more FatsFats +103200%
Contains more OtherOther +1046.2%
Contains more CarbsCarbs +806.3%
Contains more WaterWater +128.9%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +160820%
Contains more Poly. FatPolyunsaturated fat +12090.9%
Contains less Sat. FatSaturated fat -100%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Fruit salad DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 11mg 88%
Saturated fat 18.227g 0.004g 83%
Phosphorus 574mg 14mg 80%
Selenium 30µg 55%
Protein 26.96g 0.51g 53%
Fats 30.99g 0.03g 48%
Zinc 4.37mg 0.14mg 38%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 30µg 29%
Vitamin B2 0.302mg 0.014mg 22%
Monounsaturated fat 8.046g 0.005g 20%
Calories 393kcal 50kcal 17%
Polyunsaturated fat 1.341g 0.011g 9%
Sodium 187mg 5mg 8%
Vitamin B5 0.353mg 0.053mg 6%
Magnesium 33mg 8mg 6%
Manganese 0.026mg 0.151mg 5%
Vitamin E 0.6mg 4%
Carbs 1.44g 13.05g 4%
Vitamin C 0mg 3.3mg 4%
Fiber 0g 1g 4%
Choline 15.5mg 3%
Vitamin B6 0.071mg 0.027mg 3%
Vitamin B3 0.064mg 0.356mg 2%
Folate 10µg 3µg 2%
Iron 0.13mg 0.25mg 2%
Vitamin K 1.4µg 1%
Potassium 72mg 116mg 1%
Net carbs 1.44g 12.05g N/A
Copper 0.047mg 0.05mg 0%
Vitamin B1 0.011mg 0.011mg 0%
Trans fat 0.987g 0g 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 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 Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
87%
Swiss cheese
8%
Fruit salad

Comparison summary

Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 182mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 18.223g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $3.6)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.