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Swiss cheese vs. Nutmeg — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and nutmeg

  • Swiss cheese has more vitamin B12, calcium, selenium, and phosphorus; however, nutmeg is higher in manganese, copper, fiber, iron, and magnesium.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than nutmeg.
  • Nutmeg contains 19 times less selenium than Swiss cheese. Swiss cheese contains 30µg of selenium, while nutmeg contains 1.6µg.
  • Swiss cheese has less saturated fat.
  • The glycemic index of Swiss cheese is higher.

Food varieties used in this article are Cheese, swiss and Spices, nutmeg, ground.

Infographic

Swiss cheese vs Nutmeg infographic
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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%
Nutmeg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more CalciumCalcium +383.7%
Contains more ZincZinc +103.3%
Contains more PhosphorusPhosphorus +169.5%
Contains more SeleniumSelenium +1775%
Contains more MagnesiumMagnesium +454.5%
Contains more PotassiumPotassium +386.1%
Contains more IronIron +2238.5%
Contains more CopperCopper +2085.1%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +11053.8%

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%
Nutmeg
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin AVitamin A +5660%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +429.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +76.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3045.5%
Contains more Vitamin B3Vitamin B3 +1929.7%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more FolateFolate +660%
~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
Nutmeg
2
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +361.6%
Contains more WaterWater +504%
Contains more OtherOther +27.9%
Contains more FatsFats +17.2%
Contains more CarbsCarbs +3322.9%

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
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +149.9%
Contains more Poly. FatPolyunsaturated fat +283.1%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Nutmeg DV% diff.
Vitamin B12 3.06µg 0µg 128%
Manganese 0.026mg 2.9mg 125%
Copper 0.047mg 1.027mg 109%
Fiber 0g 20.8g 83%
Calcium 890mg 184mg 71%
Phosphorus 574mg 213mg 52%
Selenium 30µg 1.6µg 52%
Protein 26.96g 5.84g 42%
Magnesium 33mg 183mg 36%
Iron 0.13mg 3.04mg 36%
Saturated fat 18.227g 25.94g 35%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 5µg 31%
Vitamin B1 0.011mg 0.346mg 28%
Zinc 4.37mg 2.15mg 20%
Vitamin B2 0.302mg 0.057mg 19%
Folate 10µg 76µg 17%
Carbs 1.44g 49.29g 16%
Monounsaturated fat 8.046g 3.22g 12%
Vitamin B3 0.064mg 1.299mg 8%
Potassium 72mg 350mg 8%
Fats 30.99g 36.31g 8%
Polyunsaturated fat 1.341g 0.35g 7%
Calories 393kcal 525kcal 7%
Vitamin B6 0.071mg 0.16mg 7%
Vitamin B5 0.353mg 7%
Sodium 187mg 16mg 7%
Vitamin E 0.6mg 0mg 4%
Vitamin C 0mg 3mg 3%
Vitamin K 1.4µg 0µg 1%
Choline 15.5mg 8.8mg 1%
Net carbs 1.44g 28.49g N/A
Sugar 0g 2.99g N/A
Trans fat 0.987g 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 Nutmeg
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
18%
Nutmeg
Minerals Daily Need Coverage Score
87%
Swiss cheese
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Swiss cheese
Swiss cheese is lower in Saturated fat (difference - 7.713g)
Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 27)
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.
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.