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  6. Swiss cheese vs. Marrow-stem Kale

Swiss cheese vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Differences between Swiss cheese and marrow-stem Kale

  • Swiss cheese is higher in vitamin B12, phosphorus, calcium, selenium, and zinc; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Marrow-stem Kale has less cholesterol.

The food types used in this comparison are Cheese, swiss and Collards, raw.

Infographic

Swiss cheese vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +283.6%
Contains more ZincZinc +1981%
Contains more PhosphorusPhosphorus +2196%
Contains more SeleniumSelenium +2207.7%
Contains more PotassiumPotassium +195.8%
Contains more IronIron +261.5%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +2430.8%
~equal in Copper ~0.046mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +14.7%
Contains more Vitamin B2Vitamin B2 +132.3%
Contains more Vitamin B5Vitamin B5 +32.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +276.7%
Contains more Vitamin B1Vitamin B1 +390.9%
Contains more Vitamin B3Vitamin B3 +1059.4%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin KVitamin K +31121.4%
Contains more FolateFolate +1190%
Contains more CholineCholine +49.7%
~equal in Vitamin D ~0µg

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +792.7%
Contains more FatsFats +4980.3%
Contains more OtherOther +124.1%
Contains more CarbsCarbs +276.4%
Contains more WaterWater +138.2%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +26720%
Contains more Poly. FatPolyunsaturated fat +567.2%
Contains less Sat. FatSaturated fat -99.7%

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 Marrow-stem Kale
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Swiss cheese Marrow-stem Kale DV% diff.
Vitamin K 1.4µg 437.1µg 363%
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.055g 83%
Phosphorus 574mg 25mg 78%
Calcium 890mg 232mg 66%
Selenium 30µg 1.3µg 52%
Protein 26.96g 3.02g 48%
Fats 30.99g 0.61g 47%
Vitamin C 0mg 35.3mg 39%
Zinc 4.37mg 0.21mg 38%
Cholesterol 93mg 0mg 31%
Folate 10µg 129µg 30%
Manganese 0.026mg 0.658mg 27%
Monounsaturated fat 8.046g 0.03g 20%
Calories 393kcal 32kcal 18%
Fiber 0g 4g 16%
Vitamin B2 0.302mg 0.13mg 13%
Vitamin E 0.6mg 2.26mg 11%
Polyunsaturated fat 1.341g 0.201g 8%
Vitamin B6 0.071mg 0.165mg 7%
Sodium 187mg 17mg 7%
Vitamin A 288µg 251µg 4%
Vitamin B1 0.011mg 0.054mg 4%
Vitamin B3 0.064mg 0.742mg 4%
Iron 0.13mg 0.47mg 4%
Potassium 72mg 213mg 4%
Vitamin B5 0.353mg 0.267mg 2%
Choline 15.5mg 23.2mg 1%
Magnesium 33mg 27mg 1%
Carbs 1.44g 5.42g 1%
Net carbs 1.44g 1.42g N/A
Sugar 0g 0.46g N/A
Copper 0.047mg 0.046mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.031mg 0%
Threonine 1.038mg 0.086mg 0%
Isoleucine 1.537mg 0.1mg 0%
Leucine 2.959mg 0.151mg 0%
Lysine 2.585mg 0.117mg 0%
Methionine 0.784mg 0.033mg 0%
Phenylalanine 1.662mg 0.087mg 0%
Valine 2.139mg 0.12mg 0%
Histidine 1.065mg 0.047mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Marrow-stem Kale
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
48%
Swiss cheese
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
87%
Swiss cheese
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 170mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 18.172g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3.1)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.