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Swiss cheese vs. Garlic — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and garlic

  • Swiss cheese has more vitamin B12, calcium, phosphorus, zinc, and selenium; however, garlic is higher in vitamin B6, manganese, and vitamin C.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than garlic.

Food varieties used in this article are Cheese, swiss and Garlic, raw.

Infographic

Swiss cheese vs Garlic 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%
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +391.7%
Contains more ZincZinc +276.7%
Contains more PhosphorusPhosphorus +275.2%
Contains more SeleniumSelenium +111.3%
Contains more PotassiumPotassium +456.9%
Contains more IronIron +1207.7%
Contains more CopperCopper +536.2%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +6330.8%

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%
Garlic
Garlic
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B3Vitamin B3 +993.8%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +1639.4%
Contains more Vitamin KVitamin K +21.4%
Contains more CholineCholine +49.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Garlic DV% diff.
Vitamin B12 3.06µg 0µg 128%
Vitamin B6 0.071mg 1.235mg 90%
Saturated fat 18.227g 0.089g 82%
Manganese 0.026mg 1.672mg 72%
Calcium 890mg 181mg 71%
Phosphorus 574mg 153mg 60%
Fats 30.99g 0.5g 47%
Protein 26.96g 6.36g 41%
Vitamin C 0mg 31.2mg 35%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Zinc 4.37mg 1.16mg 29%
Selenium 30µg 14.2µg 29%
Copper 0.047mg 0.299mg 28%
Monounsaturated fat 8.046g 0.011g 20%
Iron 0.13mg 1.7mg 20%
Vitamin B1 0.011mg 0.2mg 16%
Vitamin B2 0.302mg 0.11mg 15%
Calories 393kcal 149kcal 12%
Carbs 1.44g 33.06g 11%
Potassium 72mg 401mg 10%
Fiber 0g 2.1g 8%
Sodium 187mg 17mg 7%
Polyunsaturated fat 1.341g 0.249g 7%
Vitamin B5 0.353mg 0.596mg 5%
Vitamin B3 0.064mg 0.7mg 4%
Vitamin E 0.6mg 0.08mg 3%
Magnesium 33mg 25mg 2%
Folate 10µg 3µg 2%
Choline 15.5mg 23.2mg 1%
Net carbs 1.44g 30.96g N/A
Sugar 0g 1g N/A
Vitamin K 1.4µg 1.7µg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.066mg 0%
Threonine 1.038mg 0.157mg 0%
Isoleucine 1.537mg 0.217mg 0%
Leucine 2.959mg 0.308mg 0%
Lysine 2.585mg 0.273mg 0%
Methionine 0.784mg 0.076mg 0%
Phenylalanine 1.662mg 0.183mg 0%
Valine 2.139mg 0.291mg 0%
Histidine 1.065mg 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +323.9%
Contains more FatsFats +6098%
Contains more OtherOther +98.7%
Contains more CarbsCarbs +2195.8%
Contains more WaterWater +55.7%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +73045.5%
Contains more Poly. FatPolyunsaturated fat +438.6%
Contains less Sat. FatSaturated fat -99.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.