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  6. Swiss cheese vs. Miso

Swiss cheese vs. Miso — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and miso

  • Swiss cheese has more vitamin B12, calcium, phosphorus, and selenium; however, miso is richer in copper, manganese, and iron.
  • Miso's daily need coverage for sodium is 154% more.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of Swiss cheese is 27.

The food varieties used in the comparison are Cheese, swiss and Miso.

Infographic

Swiss cheese vs Miso 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%
Miso
Miso
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +1461.4%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +261%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +328.6%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +1815.4%
Contains more CopperCopper +793.6%
Contains more ManganeseManganese +3203.8%

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%
Miso
Miso
6
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin AVitamin A +7100%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B12Vitamin B12 +3725%
Contains more Vitamin B1Vitamin B1 +790.9%
Contains more Vitamin B3Vitamin B3 +1315.6%
Contains more Vitamin B6Vitamin B6 +180.3%
Contains more Vitamin KVitamin K +1992.9%
Contains more FolateFolate +90%
Contains more CholineCholine +365.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Miso DV% diff.
Sodium 187mg 3728mg 154%
Vitamin B12 3.06µg 0.08µg 124%
Calcium 890mg 57mg 83%
Saturated fat 18.227g 1.025g 78%
Phosphorus 574mg 159mg 59%
Selenium 30µg 7µg 42%
Copper 0.047mg 0.42mg 41%
Fats 30.99g 6.01g 38%
Manganese 0.026mg 0.859mg 36%
Vitamin A 288µg 4µg 32%
Cholesterol 93mg 0mg 31%
Iron 0.13mg 2.49mg 30%
Protein 26.96g 12.79g 28%
Vitamin K 1.4µg 29.3µg 23%
Fiber 0g 5.4g 22%
Monounsaturated fat 8.046g 1.118g 17%
Zinc 4.37mg 2.56mg 16%
Choline 15.5mg 72.2mg 10%
Vitamin B6 0.071mg 0.199mg 10%
Polyunsaturated fat 1.341g 2.884g 10%
Calories 393kcal 198kcal 10%
Carbs 1.44g 25.37g 8%
Fructose 0g 6g 8%
Vitamin B1 0.011mg 0.098mg 7%
Vitamin B2 0.302mg 0.233mg 5%
Vitamin B3 0.064mg 0.906mg 5%
Vitamin E 0.6mg 0.01mg 4%
Potassium 72mg 210mg 4%
Magnesium 33mg 48mg 4%
Folate 10µg 19µg 2%
Net carbs 1.44g 19.97g N/A
Sugar 0g 6.2g N/A
Vitamin B5 0.353mg 0.337mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.155mg 0%
Threonine 1.038mg 0.479mg 0%
Isoleucine 1.537mg 0.508mg 0%
Leucine 2.959mg 0.82mg 0%
Lysine 2.585mg 0.478mg 0%
Methionine 0.784mg 0.129mg 0%
Phenylalanine 1.662mg 0.486mg 0%
Valine 2.139mg 0.547mg 0%
Histidine 1.065mg 0.243mg 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 0g 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +110.8%
Contains more FatsFats +415.6%
Contains more CarbsCarbs +1661.8%
Contains more WaterWater +14.3%
Contains more OtherOther +329.9%

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +619.7%
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +115.1%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.