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  6. Swiss cheese vs. Goose egg

Swiss cheese vs. Goose egg — In-Depth Nutrition Comparison

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How are Swiss cheese and Goose egg different?

  • Swiss cheese is higher in Calcium, Phosphorus, and Zinc, however, Goose egg is richer in Vitamin B12, Choline, Iron, Vitamin B5, and Folate.
  • Daily need coverage for Cholesterol from Goose egg is 253% higher.
  • Swiss cheese contains 15 times more Calcium than Goose egg. While Swiss cheese contains 890mg of Calcium, Goose egg contains only 60mg.
  • Goose egg has less Saturated Fat.

Cheese, swiss and Egg, goose, whole, fresh, raw are the varieties used in this article.

Infographic

Swiss cheese vs Goose egg 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 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
Contains more MagnesiumMagnesium +106.3%
Contains more CalciumCalcium +1383.3%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +176%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +2700%
Contains more CopperCopper +31.9%
Contains less SodiumSodium -26.2%
Contains more ManganeseManganese +46.2%
Contains more SeleniumSelenium +23%

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%
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% 39% 26% 51% 37% 88% 3.5% 106% 54% 638% 1% 57% 144%
Contains more Vitamin AVitamin A +61.1%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1236.4%
Contains more Vitamin B2Vitamin B2 +26.5%
Contains more Vitamin B3Vitamin B3 +195.3%
Contains more Vitamin B5Vitamin B5 +398.3%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more FolateFolate +660%
Contains more CholineCholine +1599.4%
~equal in Vitamin C ~0mg

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
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
Contains more ProteinProtein +94.4%
Contains more FatsFats +133.5%
Contains more OtherOther +175.9%
Contains more WaterWater +87.2%
~equal in Carbs ~1.35g

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
33% 52% 15%
Saturated Fat: Sat. Fat 3.595 g
Monounsaturated Fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
Contains more Mono. FatMonounsaturated Fat +40%
Contains less Sat. FatSaturated Fat -80.3%
Contains more Poly. FatPolyunsaturated fat +24.7%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Goose egg Opinion
Calories 393kcal 185kcal Swiss cheese
Protein 26.96g 13.87g Swiss cheese
Fats 30.99g 13.27g Swiss cheese
Net carbs 1.44g 1.35g Swiss cheese
Carbs 1.44g 1.35g Swiss cheese
Cholesterol 93mg 852mg Swiss cheese
Vitamin D 0IU 66IU Goose egg
Magnesium 33mg 16mg Swiss cheese
Calcium 890mg 60mg Swiss cheese
Potassium 72mg 210mg Goose egg
Iron 0.13mg 3.64mg Goose egg
Sugar 0g 0.94g Swiss cheese
Copper 0.047mg 0.062mg Goose egg
Zinc 4.37mg 1.33mg Swiss cheese
Phosphorus 574mg 208mg Swiss cheese
Sodium 187mg 138mg Goose egg
Vitamin A 1047IU 650IU Swiss cheese
Vitamin A 288µg 187µg Swiss cheese
Vitamin E 0.6mg 1.29mg Goose egg
Vitamin D 0µg 1.7µg Goose egg
Manganese 0.026mg 0.038mg Goose egg
Selenium 30µg 36.9µg Goose egg
Vitamin B1 0.011mg 0.147mg Goose egg
Vitamin B2 0.302mg 0.382mg Goose egg
Vitamin B3 0.064mg 0.189mg Goose egg
Vitamin B5 0.353mg 1.759mg Goose egg
Vitamin B6 0.071mg 0.236mg Goose egg
Vitamin B12 3.06µg 5.1µg Goose egg
Vitamin K 1.4µg 0.4µg Swiss cheese
Folate 10µg 76µg Goose egg
Trans Fat 0.987g Goose egg
Choline 15.5mg 263.4mg Goose egg
Saturated Fat 18.227g 3.595g Goose egg
Monounsaturated Fat 8.046g 5.747g Swiss cheese
Polyunsaturated fat 1.341g 1.672g Goose egg
Tryptophan 0.401mg 0.282mg Swiss cheese
Threonine 1.038mg 0.797mg Swiss cheese
Isoleucine 1.537mg 0.647mg Swiss cheese
Leucine 2.959mg 1.188mg Swiss cheese
Lysine 2.585mg 1.03mg Swiss cheese
Methionine 0.784mg 0.624mg Swiss cheese
Phenylalanine 1.662mg 0.91mg Swiss cheese
Valine 2.139mg 0.958mg Swiss cheese
Histidine 1.065mg 0.346mg 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 Goose egg
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
45%
Swiss cheese
96%
Goose egg
Minerals Daily Need Coverage Score
87%
Swiss cheese
55%
Goose egg

Comparison summary

Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 759mg)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Goose egg
Goose egg contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Goose egg
Goose egg is lower in Saturated Fat (difference - 14.632g)
Which food is lower in glycemic index?
Goose egg
Goose egg is lower in glycemic index (difference - 27)
Which food is cheaper?
Goose egg
Goose egg is cheaper (difference - $3.6)
Which food is richer in vitamins?
Goose egg
Goose egg is relatively richer in vitamins
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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.