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  6. Swiss cheese vs. Mashed potato

Swiss cheese vs. Mashed potato — In-Depth Nutrition Comparison

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How are Swiss cheese and mashed potato different?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A; however, mashed potato is richer in vitamin B3.
  • Daily need coverage for vitamin B12 for Swiss cheese is 125% higher.
  • Swiss cheese has a lower glycemic index (27) than mashed potato (87).

Cheese, swiss and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Swiss cheese vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +4844.4%
Contains more CopperCopper +34.3%
Contains more ZincZinc +1886.4%
Contains more PhosphorusPhosphorus +872.9%
Contains less SodiumSodium -38.9%
Contains more SeleniumSelenium +3650%
Contains more PotassiumPotassium +297.2%
Contains more IronIron +138.5%
Contains more ManganeseManganese +276.9%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin AVitamin A +569.8%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B2Vitamin B2 +1913.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +4271.4%
Contains more CholineCholine +15.7%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +1587.5%
Contains more Vitamin B6Vitamin B6 +69%
Contains more Vitamin KVitamin K +321.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Mashed potato DV% diff.
Vitamin B12 3.06µg 0.07µg 125%
Calcium 890mg 18mg 87%
Saturated fat 18.227g 0.577g 80%
Phosphorus 574mg 59mg 74%
Selenium 30µg 0.8µg 53%
Protein 26.96g 1.65g 51%
Fats 30.99g 2.82g 43%
Zinc 4.37mg 0.22mg 38%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 43µg 27%
Vitamin B2 0.302mg 0.015mg 22%
Monounsaturated fat 8.046g 0.72g 18%
Calories 393kcal 89kcal 15%
Vitamin B5 0.353mg 7%
Vitamin B3 0.064mg 1.08mg 6%
Potassium 72mg 286mg 6%
Fiber 0g 1.3g 5%
Sodium 187mg 306mg 5%
Starch 12.1g 5%
Vitamin K 1.4µg 5.9µg 4%
Carbs 1.44g 14.65g 4%
Vitamin B6 0.071mg 0.12mg 4%
Magnesium 33mg 15mg 4%
Manganese 0.026mg 0.098mg 3%
Iron 0.13mg 0.31mg 2%
Copper 0.047mg 0.035mg 1%
Vitamin E 0.6mg 0.42mg 1%
Net carbs 1.44g 13.35g N/A
Sugar 0g 0.5g N/A
Vitamin B1 0.011mg 0.015mg 0%
Folate 10µg 9µg 0%
Trans fat 0.987g 0.105g N/A
Choline 15.5mg 13.4mg 0%
Polyunsaturated fat 1.341g 1.342g 0%
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%
Fructose 0g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.125g 0.174g N/A
Omega-3 - DPA 0.018g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.001g N/A
Omega-6 - Linoleic acid 0.734g 1.146g 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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1533.9%
Contains more FatsFats +998.9%
Contains more OtherOther +136.5%
Contains more CarbsCarbs +917.4%
Contains more WaterWater +111.6%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +1017.5%
Contains less Sat. FatSaturated fat -96.8%
~equal in Polyunsaturated fat ~1.342g

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.