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  6. Swiss cheese vs. Nori

Swiss cheese vs. Nori — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and Nori?

  • Swiss cheese is richer in Vitamin B12, Calcium, Phosphorus, Selenium, and Zinc, yet Nori is richer in Vitamin C, Manganese, and Folate.
  • Swiss cheese's daily need coverage for Vitamin B12 is 128% higher.

We used Cheese, swiss and Seaweed, laver, raw types in this comparison.

Infographic

Swiss cheese vs Nori 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.
Swiss cheese
Swiss cheese
5
:
5
Nori
Nori
Contains more Calcium +1171.4%
Contains more Magnesium +1550%
Contains more Phosphorus +889.7%
Contains more Zinc +316.2%
Contains more Selenium +4185.7%
Contains more Iron +1284.6%
Contains more Potassium +394.4%
Contains less Sodium -74.3%
Contains more Copper +461.7%
Contains more Manganese +3700%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +1171.4%
Contains more Magnesium +1550%
Contains more Phosphorus +889.7%
Contains more Zinc +316.2%
Contains more Selenium +4185.7%
Contains more Iron +1284.6%
Contains more Potassium +394.4%
Contains less Sodium -74.3%
Contains more Copper +461.7%
Contains more Manganese +3700%

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.
Swiss cheese
Swiss cheese
1
:
10
Nori
Nori
Contains more Vitamin B12 +∞%
Contains more Vitamin A +396.8%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +790.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +2196.9%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +123.9%
Contains more Folate +1360%
Contains more Vitamin K +185.7%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +396.8%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +790.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +2196.9%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +123.9%
Contains more Folate +1360%
Contains more Vitamin K +185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
3
Nori
Nori
Contains more Protein +364%
Contains more Fats +10967.9%
Contains more Carbs +254.9%
Contains more Water +126%
Contains more Other +26.5%
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Protein +364%
Contains more Fats +10967.9%
Contains more Carbs +254.9%
Contains more Water +126%
Contains more Other +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +32084%
Contains more Polyunsaturated fat +1119.1%
Contains less Saturated Fat -99.7%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +32084%
Contains more Polyunsaturated fat +1119.1%
Contains less Saturated Fat -99.7%

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 Nori
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Nori Opinion
Net carbs 1.44g 4.81g Nori
Protein 26.96g 5.81g Swiss cheese
Fats 30.99g 0.28g Swiss cheese
Carbs 1.44g 5.11g Nori
Calories 393kcal 35kcal Swiss cheese
Sugar 0g 0.49g Swiss cheese
Fiber 0g 0.3g Nori
Calcium 890mg 70mg Swiss cheese
Iron 0.13mg 1.8mg Nori
Magnesium 33mg 2mg Swiss cheese
Phosphorus 574mg 58mg Swiss cheese
Potassium 72mg 356mg Nori
Sodium 187mg 48mg Nori
Zinc 4.37mg 1.05mg Swiss cheese
Copper 0.047mg 0.264mg Nori
Manganese 0.026mg 0.988mg Nori
Selenium 30µg 0.7µg Swiss cheese
Vitamin A 1047IU 5202IU Nori
Vitamin A RAE 288µg 260µg Swiss cheese
Vitamin E 0.6mg 1mg Nori
Vitamin C 0mg 39mg Nori
Vitamin B1 0.011mg 0.098mg Nori
Vitamin B2 0.302mg 0.446mg Nori
Vitamin B3 0.064mg 1.47mg Nori
Vitamin B5 0.353mg 0.521mg Nori
Vitamin B6 0.071mg 0.159mg Nori
Folate 10µg 146µg Nori
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 4µg Nori
Tryptophan 0.401mg 0.043mg Swiss cheese
Threonine 1.038mg 0.232mg Swiss cheese
Isoleucine 1.537mg 0.259mg Swiss cheese
Leucine 2.959mg 0.501mg Swiss cheese
Lysine 2.585mg 0.222mg Swiss cheese
Methionine 0.784mg 0.145mg Swiss cheese
Phenylalanine 1.662mg 0.273mg Swiss cheese
Valine 2.139mg 0.402mg Swiss cheese
Histidine 1.065mg 0.14mg Swiss cheese
Cholesterol 93mg 0mg Nori
Trans Fat 0.987g 0g Nori
Saturated Fat 18.227g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 0.025g Swiss cheese
Polyunsaturated fat 1.341g 0.11g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Nori
Minerals Daily Need Coverage Score
87%
Swiss cheese
40%
Nori

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 139mg)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 18.166g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 27)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3.6)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is richer in minerals?
?
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.