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  6. Swiss cheese vs. Leek

Swiss cheese vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and leek?

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2, yet leek is richer in vitamin K and iron.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.

We used Cheese, swiss and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Swiss cheese vs Leek 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%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +17.9%
Contains more CalciumCalcium +1408.5%
Contains more ZincZinc +3541.7%
Contains more PhosphorusPhosphorus +1540%
Contains more SeleniumSelenium +2900%
Contains more PotassiumPotassium +150%
Contains more IronIron +1515.4%
Contains more CopperCopper +155.3%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +1750%

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%
Leek
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +247%
Contains more Vitamin B2Vitamin B2 +906.7%
Contains more Vitamin B5Vitamin B5 +152.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B6Vitamin B6 +228.2%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +540%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Leek DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.04g 83%
Calcium 890mg 59mg 83%
Phosphorus 574mg 35mg 77%
Selenium 30µg 1µg 53%
Protein 26.96g 1.5g 51%
Fats 30.99g 0.3g 47%
Zinc 4.37mg 0.12mg 39%
Vitamin K 1.4µg 47µg 38%
Cholesterol 93mg 0mg 31%
Iron 0.13mg 2.1mg 25%
Vitamin A 288µg 83µg 23%
Vitamin B2 0.302mg 0.03mg 21%
Manganese 0.026mg 0.481mg 20%
Monounsaturated fat 8.046g 0.004g 20%
Calories 393kcal 61kcal 17%
Folate 10µg 64µg 14%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.071mg 0.233mg 12%
Polyunsaturated fat 1.341g 0.166g 8%
Copper 0.047mg 0.12mg 8%
Sodium 187mg 20mg 7%
Fiber 0g 1.8g 7%
Vitamin B1 0.011mg 0.06mg 4%
Vitamin B5 0.353mg 0.14mg 4%
Carbs 1.44g 14.15g 4%
Potassium 72mg 180mg 3%
Vitamin E 0.6mg 0.92mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Magnesium 33mg 28mg 1%
Choline 15.5mg 9.5mg 1%
Net carbs 1.44g 12.35g N/A
Sugar 0g 3.9g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.012mg 0%
Threonine 1.038mg 0.063mg 0%
Isoleucine 1.537mg 0.052mg 0%
Leucine 2.959mg 0.096mg 0%
Lysine 2.585mg 0.078mg 0%
Methionine 0.784mg 0.018mg 0%
Phenylalanine 1.662mg 0.055mg 0%
Valine 2.139mg 0.056mg 0%
Histidine 1.065mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1697.3%
Contains more FatsFats +10230%
Contains more OtherOther +183.8%
Contains more CarbsCarbs +882.6%
Contains more WaterWater +120.6%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +201050%
Contains more Poly. FatPolyunsaturated fat +707.8%
Contains less Sat. FatSaturated fat -99.8%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.