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  6. Swiss cheese vs. Mustard Greens Raw

Swiss cheese vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and mustard Greens Raw

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc, while mustard Greens Raw are higher in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily vitamin K needs 213% more than Swiss cheese.
  • Mustard Greens Raw are lower in cholesterol.

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

Infographic

Swiss cheese vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +673.9%
Contains more ZincZinc +1648%
Contains more PhosphorusPhosphorus +889.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3233.3%
Contains more PotassiumPotassium +433.3%
Contains more IronIron +1161.5%
Contains more CopperCopper +251.1%
Contains less SodiumSodium -89.3%
~equal in Magnesium ~32mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +90.7%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +235%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B6Vitamin B6 +153.5%
Contains more Vitamin KVitamin K +18292.9%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Mustard Greens Raw DV% diff.
Vitamin K 1.4µg 257.5µg 213%
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.01g 83%
Vitamin C 0mg 70mg 78%
Calcium 890mg 115mg 78%
Phosphorus 574mg 58mg 74%
Selenium 30µg 0.9µg 53%
Protein 26.96g 2.86g 48%
Fats 30.99g 0.42g 47%
Zinc 4.37mg 0.25mg 37%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.092g 20%
Iron 0.13mg 1.64mg 19%
Calories 393kcal 27kcal 18%
Vitamin B2 0.302mg 0.11mg 15%
Vitamin A 288µg 151µg 15%
Copper 0.047mg 0.165mg 13%
Fiber 0g 3.2g 13%
Potassium 72mg 384mg 9%
Vitamin E 0.6mg 2.01mg 9%
Polyunsaturated fat 1.341g 0.038g 9%
Vitamin B6 0.071mg 0.18mg 8%
Sodium 187mg 20mg 7%
Vitamin B1 0.011mg 0.08mg 6%
Vitamin B3 0.064mg 0.8mg 5%
Vitamin B5 0.353mg 0.21mg 3%
Choline 15.5mg 0.5mg 3%
Manganese 0.026mg 1%
Folate 10µg 12µg 1%
Carbs 1.44g 4.67g 1%
Net carbs 1.44g 1.47g N/A
Magnesium 33mg 32mg 0%
Sugar 0g 1.32g 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

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +842.7%
Contains more FatsFats +7278.6%
Contains more OtherOther +120.7%
Contains more CarbsCarbs +224.3%
Contains more WaterWater +141%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +8645.7%
Contains more Poly. FatPolyunsaturated fat +3428.9%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.