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  6. Swiss cheese vs. Mulberry

Swiss cheese vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and mulberries

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin A, while mulberries are higher in vitamin C and iron.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than mulberries.

Specific food types used in this comparison are Cheese, swiss and Mulberries, raw.

Infographic

Swiss cheese vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +2182.1%
Contains more ZincZinc +3541.7%
Contains more PhosphorusPhosphorus +1410.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4900%
Contains more PotassiumPotassium +169.4%
Contains more IronIron +1323.1%
Contains more CopperCopper +27.7%
Contains less SodiumSodium -94.7%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +199%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +42%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +45%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B3Vitamin B3 +868.8%
Contains more Vitamin KVitamin K +457.1%
~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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1772.2%
Contains more FatsFats +7846.2%
Contains more OtherOther +331.9%
Contains more CarbsCarbs +580.6%
Contains more WaterWater +133%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +19524.4%
Contains more Poly. FatPolyunsaturated fat +547.8%
Contains less Sat. FatSaturated fat -99.9%

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 Mulberry
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Mulberry DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 39mg 85%
Saturated fat 18.227g 0.027g 83%
Phosphorus 574mg 38mg 77%
Selenium 30µg 0.6µg 53%
Protein 26.96g 1.44g 51%
Fats 30.99g 0.39g 47%
Vitamin C 0mg 36.4mg 40%
Zinc 4.37mg 0.12mg 39%
Vitamin A 288µg 1µg 32%
Cholesterol 93mg 0mg 31%
Iron 0.13mg 1.85mg 22%
Monounsaturated fat 8.046g 0.041g 20%
Calories 393kcal 43kcal 18%
Vitamin B2 0.302mg 0.101mg 15%
Polyunsaturated fat 1.341g 0.207g 8%
Sodium 187mg 10mg 8%
Fiber 0g 1.7g 7%
Vitamin B5 0.353mg 7%
Vitamin K 1.4µg 7.8µg 5%
Potassium 72mg 194mg 4%
Magnesium 33mg 18mg 4%
Carbs 1.44g 9.8g 3%
Vitamin B3 0.064mg 0.62mg 3%
Vitamin B6 0.071mg 0.05mg 2%
Vitamin B1 0.011mg 0.029mg 2%
Vitamin E 0.6mg 0.87mg 2%
Manganese 0.026mg 1%
Folate 10µg 6µg 1%
Choline 15.5mg 12.3mg 1%
Copper 0.047mg 0.06mg 1%
Net carbs 1.44g 8.1g N/A
Sugar 0g 8.1g N/A
Trans fat 0.987g 0g N/A
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%
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 Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
87%
Swiss cheese
16%
Mulberry

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 8.1g)
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 177mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 18.2g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 2)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $3.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.