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Swiss cheese vs. Mussels — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and mussels

  • Swiss cheese has more calcium and phosphorus; however, mussels is higher in vitamin B12, manganese, selenium, iron, vitamin B1, vitamin B3, and folate.
  • Mussels covers your daily vitamin B12 needs 873% more than Swiss cheese.
  • Mussels contains 27 times less calcium than Swiss cheese. Swiss cheese contains 890mg of calcium, while mussels contains 33mg.
  • Mussels has less saturated fat.
  • The glycemic index of mussels is higher.

Food varieties used in this article are Cheese, swiss and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Swiss cheese vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +2597%
Contains more ZincZinc +63.7%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -49.3%
Contains more MagnesiumMagnesium +12.1%
Contains more PotassiumPotassium +272.2%
Contains more IronIron +5069.2%
Contains more CopperCopper +217%
Contains more ManganeseManganese +26053.8%
Contains more SeleniumSelenium +198.7%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin AVitamin A +216.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2627.3%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +4587.5%
Contains more Vitamin B5Vitamin B5 +169.1%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin B12Vitamin B12 +684.3%
Contains more FolateFolate +660%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Mussels DV% diff.
Vitamin B12 3.06µg 24µg 873%
Manganese 0.026mg 6.8mg 295%
Selenium 30µg 89.6µg 108%
Calcium 890mg 33mg 86%
Iron 0.13mg 6.72mg 82%
Saturated fat 18.227g 0.85g 79%
Fats 30.99g 4.48g 41%
Phosphorus 574mg 285mg 41%
Vitamin B1 0.011mg 0.3mg 24%
Vitamin A 288µg 91µg 22%
Monounsaturated fat 8.046g 1.014g 18%
Vitamin B3 0.064mg 3mg 18%
Folate 10µg 76µg 17%
Vitamin C 0mg 13.6mg 15%
Zinc 4.37mg 2.67mg 15%
Cholesterol 93mg 56mg 12%
Vitamin B5 0.353mg 0.95mg 12%
Calories 393kcal 172kcal 11%
Copper 0.047mg 0.149mg 11%
Vitamin B2 0.302mg 0.42mg 9%
Sodium 187mg 369mg 8%
Potassium 72mg 268mg 6%
Protein 26.96g 23.8g 6%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Vitamin B6 0.071mg 0.1mg 2%
Carbs 1.44g 7.39g 2%
Polyunsaturated fat 1.341g 1.212g 1%
Vitamin K 1.4µg 1%
Magnesium 33mg 37mg 1%
Net carbs 1.44g 7.39g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.267mg 0%
Threonine 1.038mg 1.025mg 0%
Isoleucine 1.537mg 1.036mg 0%
Leucine 2.959mg 1.676mg 0%
Lysine 2.585mg 1.779mg 0%
Methionine 0.784mg 0.537mg 0%
Phenylalanine 1.662mg 0.853mg 0%
Valine 2.139mg 1.04mg 0%
Histidine 1.065mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more ProteinProtein +13.3%
Contains more FatsFats +591.7%
Contains more CarbsCarbs +413.2%
Contains more WaterWater +62.5%
~equal in Other ~3.18g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +693.5%
Contains less Sat. FatSaturated fat -95.3%
~equal in Polyunsaturated fat ~1.212g

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.