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  6. Swiss cheese vs. Mandarin orange

Swiss cheese vs. Mandarin orange — In-Depth Nutrition Comparison

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How are Swiss cheese and mandarin oranges different?

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2, while mandarin oranges are higher in vitamin C.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than mandarin oranges.
  • Mandarin oranges have a higher glycemic index (47) than Swiss cheese (27).

Cheese, swiss and Tangerines, (mandarin oranges), raw types were used in this article.

Infographic

Swiss cheese vs Mandarin orange infographic
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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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +2305.4%
Contains more CopperCopper +11.9%
Contains more ZincZinc +6142.9%
Contains more PhosphorusPhosphorus +2770%
Contains more SeleniumSelenium +29900%
Contains more PotassiumPotassium +130.6%
Contains more IronIron +15.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +50%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +747.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +738.9%
Contains more Vitamin B5Vitamin B5 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +52%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +427.3%
Contains more Vitamin B3Vitamin B3 +487.5%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.078mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Mandarin orange DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 37mg 85%
Saturated fat 18.227g 0.039g 83%
Phosphorus 574mg 20mg 79%
Selenium 30µg 0.1µg 54%
Protein 26.96g 0.81g 52%
Fats 30.99g 0.31g 47%
Zinc 4.37mg 0.07mg 39%
Cholesterol 93mg 0mg 31%
Vitamin C 0mg 26.7mg 30%
Vitamin A 288µg 34µg 28%
Vitamin B2 0.302mg 0.036mg 20%
Monounsaturated fat 8.046g 0.06g 20%
Calories 393kcal 53kcal 17%
Polyunsaturated fat 1.341g 0.065g 9%
Sodium 187mg 2mg 8%
Fiber 0g 1.8g 7%
Magnesium 33mg 12mg 5%
Vitamin B1 0.011mg 0.058mg 4%
Carbs 1.44g 13.34g 4%
Fructose 0g 2.4g 3%
Potassium 72mg 166mg 3%
Vitamin B5 0.353mg 0.216mg 3%
Vitamin E 0.6mg 0.2mg 3%
Folate 10µg 16µg 2%
Vitamin B3 0.064mg 0.376mg 2%
Choline 15.5mg 10.2mg 1%
Vitamin B6 0.071mg 0.078mg 1%
Vitamin K 1.4µg 0µg 1%
Manganese 0.026mg 0.039mg 1%
Copper 0.047mg 0.042mg 1%
Net carbs 1.44g 11.54g N/A
Iron 0.13mg 0.15mg 0%
Sugar 0g 10.58g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.002mg 0%
Threonine 1.038mg 0.016mg 0%
Isoleucine 1.537mg 0.017mg 0%
Leucine 2.959mg 0.028mg 0%
Lysine 2.585mg 0.032mg 0%
Methionine 0.784mg 0.002mg 0%
Phenylalanine 1.662mg 0.018mg 0%
Valine 2.139mg 0.021mg 0%
Histidine 1.065mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +3228.4%
Contains more FatsFats +9896.8%
Contains more OtherOther +705.4%
Contains more CarbsCarbs +826.4%
Contains more WaterWater +126.3%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +13310%
Contains more Poly. FatPolyunsaturated fat +1963.1%
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.