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  6. Swiss cheese vs. Heart of palm

Swiss cheese vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and heart of palm

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and vitamin A; however, heart of palm is richer in copper, vitamin B6, and potassium.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.

The food varieties used in the comparison are Cheese, swiss and Hearts of palm, raw.

Infographic

Swiss cheese vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +4844.4%
Contains more ZincZinc +17.2%
Contains more PhosphorusPhosphorus +310%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4185.7%
Contains more PotassiumPotassium +2408.3%
Contains more IronIron +1200%
Contains more CopperCopper +1270.2%
Contains less SodiumSodium -92.5%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B2Vitamin B2 +67.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B3Vitamin B3 +1306.3%
Contains more Vitamin B6Vitamin B6 +1040.8%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Heart of palm DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 18mg 87%
Saturated fat 18.227g 0.046g 83%
Copper 0.047mg 0.644mg 66%
Phosphorus 574mg 140mg 62%
Vitamin B6 0.071mg 0.81mg 57%
Selenium 30µg 0.7µg 53%
Potassium 72mg 1806mg 51%
Protein 26.96g 2.7g 49%
Fats 30.99g 0.2g 47%
Vitamin A 288µg 3µg 32%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.005g 20%
Iron 0.13mg 1.69mg 20%
Calories 393kcal 115kcal 14%
Vitamin C 0mg 8mg 9%
Vitamin B2 0.302mg 0.18mg 9%
Polyunsaturated fat 1.341g 0.089g 8%
Sodium 187mg 14mg 8%
Carbs 1.44g 25.61g 8%
Vitamin B5 0.353mg 7%
Zinc 4.37mg 3.73mg 6%
Fiber 0g 1.5g 6%
Vitamin B3 0.064mg 0.9mg 5%
Magnesium 33mg 10mg 5%
Folate 10µg 24µg 4%
Vitamin B1 0.011mg 0.05mg 3%
Choline 15.5mg 0mg 3%
Manganese 0.026mg 1%
Vitamin K 1.4µg 0µg 1%
Vitamin E 0.6mg 0.5mg 1%
Net carbs 1.44g 24.11g N/A
Sugar 0g 17.16g N/A
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 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +898.5%
Contains more FatsFats +15395%
Contains more OtherOther +49.7%
Contains more CarbsCarbs +1678.5%
Contains more WaterWater +84.7%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +160820%
Contains more Poly. FatPolyunsaturated fat +1406.7%
Contains less Sat. FatSaturated fat -99.7%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.