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  6. Swiss cheese vs. Graham cracker

Swiss cheese vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and graham cracker

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc, while graham cracker has more iron, manganese, and vitamin B3.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than graham cracker.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cheese, swiss and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Swiss cheese vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +1055.8%
Contains more ZincZinc +355.2%
Contains more PhosphorusPhosphorus +210.3%
Contains less SodiumSodium -59.3%
Contains more SeleniumSelenium +376.2%
Contains more MagnesiumMagnesium +21.2%
Contains more PotassiumPotassium +136.1%
Contains more IronIron +2807.7%
Contains more CopperCopper +261.7%
Contains more ManganeseManganese +3819.2%

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +162.7%
Contains more Vitamin EVitamin E +151.7%
Contains more Vitamin B1Vitamin B1 +2309.1%
Contains more Vitamin B3Vitamin B3 +6835.9%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more Vitamin KVitamin K +921.4%
Contains more FolateFolate +810%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.317mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Graham cracker DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 77mg 81%
Saturated fat 18.227g 1.633g 75%
Phosphorus 574mg 185mg 56%
Iron 0.13mg 3.78mg 46%
Selenium 30µg 6.3µg 43%
Manganese 0.026mg 1.019mg 43%
Protein 26.96g 6.69g 41%
Vitamin A 288µg 0µg 32%
Zinc 4.37mg 0.96mg 31%
Fats 30.99g 10.6g 31%
Cholesterol 93mg 0mg 31%
Polyunsaturated fat 1.341g 5.388g 27%
Vitamin B3 0.064mg 4.439mg 27%
Carbs 1.44g 77.66g 25%
Vitamin B1 0.011mg 0.265mg 21%
Folate 10µg 91µg 20%
Starch 46.56g 19%
Copper 0.047mg 0.17mg 14%
Monounsaturated fat 8.046g 2.509g 14%
Fiber 0g 3.4g 14%
Sodium 187mg 459mg 12%
Vitamin K 1.4µg 14.3µg 11%
Vitamin B6 0.071mg 0.156mg 7%
Vitamin E 0.6mg 1.51mg 6%
Potassium 72mg 170mg 3%
Choline 15.5mg 5.9mg 2%
Calories 393kcal 430kcal 2%
Magnesium 33mg 40mg 2%
Vitamin B5 0.353mg 0.42mg 1%
Fructose 0g 0.99g 1%
Vitamin B2 0.302mg 0.317mg 1%
Net carbs 1.44g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.987g 0.055g 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 0.599g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.004g N/A
Omega-6 - Linoleic acid 0.734g 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +303%
Contains more FatsFats +192.4%
Contains more WaterWater +1010%
Contains more OtherOther +79.5%
Contains more CarbsCarbs +5293.1%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +220.7%
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +301.8%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.