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  6. Swiss cheese vs. Pistachio

Swiss cheese vs. Pistachio — In-Depth Nutrition Comparison

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Differences between Swiss cheese and Pistachio

  • Swiss cheese is higher in Vitamin B12, Calcium, and Selenium, however, Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Manganese, Iron, and Fiber.
  • Pistachio's daily need coverage for Copper is 139% higher.
  • Pistachio has less Saturated Fat.

The food types used in this comparison are Cheese, swiss and Nuts, pistachio nuts, raw.

Infographic

Swiss cheese vs Pistachio 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
4
:
6
Pistachio
Pistachio
Contains more Calcium +747.6%
Contains more Phosphorus +17.1%
Contains more Zinc +98.6%
Contains more Selenium +328.6%
Contains more Iron +2915.4%
Contains more Magnesium +266.7%
Contains more Potassium +1323.6%
Contains less Sodium -99.5%
Contains more Copper +2666%
Contains more Manganese +4515.4%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +747.6%
Contains more Phosphorus +17.1%
Contains more Zinc +98.6%
Contains more Selenium +328.6%
Contains more Iron +2915.4%
Contains more Magnesium +266.7%
Contains more Potassium +1323.6%
Contains less Sodium -99.5%
Contains more Copper +2666%
Contains more Manganese +4515.4%

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
4
:
7
Pistachio
Pistachio
Contains more Vitamin A +102.9%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +376.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7809.1%
Contains more Vitamin B3 +1931.3%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +2294.4%
Contains more Folate +410%
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%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin A +102.9%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +376.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7809.1%
Contains more Vitamin B3 +1931.3%
Contains more Vitamin B5 +47.3%
Contains more Vitamin B6 +2294.4%
Contains more Folate +410%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
2
Pistachio
Pistachio
Contains more Protein +33.7%
Contains more Water +761.1%
Contains more Fats +46.2%
Contains more Carbs +1786.8%
Equal in Other - 2.98
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
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Protein +33.7%
Contains more Water +761.1%
Contains more Fats +46.2%
Contains more Carbs +1786.8%
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
0
:
3
Pistachio
Pistachio
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +189.1%
Contains more Polyunsaturated fat +972.3%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +189.1%
Contains more Polyunsaturated fat +972.3%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Pistachio Opinion
Net carbs 1.44g 16.57g Pistachio
Protein 26.96g 20.16g Swiss cheese
Fats 30.99g 45.32g Pistachio
Carbs 1.44g 27.17g Pistachio
Calories 393kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0g 0.24g Pistachio
Sugar 0g 7.66g Swiss cheese
Fiber 0g 10.6g Pistachio
Calcium 890mg 105mg Swiss cheese
Iron 0.13mg 3.92mg Pistachio
Magnesium 33mg 121mg Pistachio
Phosphorus 574mg 490mg Swiss cheese
Potassium 72mg 1025mg Pistachio
Sodium 187mg 1mg Pistachio
Zinc 4.37mg 2.2mg Swiss cheese
Copper 0.047mg 1.3mg Pistachio
Manganese 0.026mg 1.2mg Pistachio
Selenium 30µg 7µg Swiss cheese
Vitamin A 1047IU 516IU Swiss cheese
Vitamin A RAE 288µg 26µg Swiss cheese
Vitamin E 0.6mg 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.011mg 0.87mg Pistachio
Vitamin B2 0.302mg 0.16mg Swiss cheese
Vitamin B3 0.064mg 1.3mg Pistachio
Vitamin B5 0.353mg 0.52mg Pistachio
Vitamin B6 0.071mg 1.7mg Pistachio
Folate 10µg 51µg Pistachio
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg Swiss cheese
Tryptophan 0.401mg 0.251mg Swiss cheese
Threonine 1.038mg 0.684mg Swiss cheese
Isoleucine 1.537mg 0.917mg Swiss cheese
Leucine 2.959mg 1.604mg Swiss cheese
Lysine 2.585mg 1.138mg Swiss cheese
Methionine 0.784mg 0.36mg Swiss cheese
Phenylalanine 1.662mg 1.092mg Swiss cheese
Valine 2.139mg 1.249mg Swiss cheese
Histidine 1.065mg 0.512mg Swiss cheese
Cholesterol 93mg 0mg Pistachio
Trans Fat 0.987g 0g Pistachio
Saturated Fat 18.227g 5.907g Pistachio
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 23.257g Pistachio
Polyunsaturated fat 1.341g 14.38g Pistachio
Omega-6 - Eicosadienoic acid 0.007g 0g Swiss cheese
Omega-6 - Linoleic acid 0.734g 14.091g Pistachio
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 Pistachio
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
71%
Pistachio
Minerals Daily Need Coverage Score
87%
Swiss cheese
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 1)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 186mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 12.32g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $1)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.