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  6. Swiss cheese vs. Bran raw

Swiss cheese vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and bran raw

  • Swiss cheese has more vitamin B12 and calcium, while bran raw has more manganese, vitamin B1, iron, fiber, magnesium, and copper.
  • Bran raw covers your daily need for manganese, 244% more than Swiss cheese.
  • The amount of cholesterol in bran raw is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Cheese, swiss and Oat bran, raw.

Infographic

Swiss cheese vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +1434.5%
Contains more ZincZinc +40.5%
Contains more MagnesiumMagnesium +612.1%
Contains more PotassiumPotassium +686.1%
Contains more IronIron +4061.5%
Contains more CopperCopper +757.4%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +21553.8%
Contains more SeleniumSelenium +50.7%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +68.3%
Contains more Vitamin B1Vitamin B1 +10536.4%
Contains more Vitamin B3Vitamin B3 +1359.4%
Contains more Vitamin B5Vitamin B5 +323.2%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin KVitamin K +128.6%
Contains more FolateFolate +420%
Contains more CholineCholine +107.7%
~equal in Vitamin C ~0mg
~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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +55.8%
Contains more FatsFats +340.8%
Contains more WaterWater +474.5%
Contains more CarbsCarbs +4498.6%
~equal in Other ~2.9g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +238.6%
Contains less Sat. FatSaturated fat -92.7%
Contains more Poly. FatPolyunsaturated fat +106.3%

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 Bran raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Swiss cheese Bran raw DV% diff.
Manganese 0.026mg 5.63mg 244%
Vitamin B12 3.06µg 0µg 128%
Vitamin B1 0.011mg 1.17mg 97%
Calcium 890mg 58mg 83%
Saturated fat 18.227g 1.328g 77%
Iron 0.13mg 5.41mg 66%
Fiber 0g 15.4g 62%
Magnesium 33mg 235mg 48%
Copper 0.047mg 0.403mg 40%
Fats 30.99g 7.03g 37%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Selenium 30µg 45.2µg 28%
Vitamin B5 0.353mg 1.494mg 23%
Phosphorus 574mg 734mg 23%
Carbs 1.44g 66.22g 22%
Protein 26.96g 17.3g 19%
Potassium 72mg 566mg 15%
Monounsaturated fat 8.046g 2.376g 14%
Zinc 4.37mg 3.11mg 11%
Folate 10µg 52µg 11%
Polyunsaturated fat 1.341g 2.766g 10%
Sodium 187mg 4mg 8%
Calories 393kcal 246kcal 7%
Vitamin B6 0.071mg 0.165mg 7%
Vitamin B2 0.302mg 0.22mg 6%
Vitamin B3 0.064mg 0.934mg 5%
Choline 15.5mg 32.2mg 3%
Vitamin E 0.6mg 1.01mg 3%
Vitamin K 1.4µg 3.2µg 2%
Net carbs 1.44g 50.82g N/A
Sugar 0g 1.45g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.335mg 0%
Threonine 1.038mg 0.502mg 0%
Isoleucine 1.537mg 0.668mg 0%
Leucine 2.959mg 1.374mg 0%
Lysine 2.585mg 0.76mg 0%
Methionine 0.784mg 0.335mg 0%
Phenylalanine 1.662mg 0.908mg 0%
Valine 2.139mg 0.964mg 0%
Histidine 1.065mg 0.41mg 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 Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
87%
Swiss cheese
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 183mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 16.899g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.