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  6. Swiss cheese vs. Omelette

Swiss cheese vs. Omelette — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and omelette

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, and zinc, while omelette is higher in choline, vitamin B5, iron, and vitamin D.
  • Swiss cheese covers your daily vitamin B12 needs 96% more than omelette.
  • Swiss cheese has 19 times more calcium than omelette. Swiss cheese has 890mg of calcium, while omelette has 48mg.
  • Omelette is lower in saturated fat.
  • Swiss cheese has a higher glycemic index (27) than omelette (0).

Specific food types used in this comparison are Cheese, swiss and Egg, whole, cooked, omelet.

Infographic

Swiss cheese vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1754.2%
Contains more ZincZinc +300.9%
Contains more PhosphorusPhosphorus +243.7%
Contains more SeleniumSelenium +16.3%
Contains more PotassiumPotassium +62.5%
Contains more IronIron +1038.5%
Contains more CopperCopper +34%
Contains less SodiumSodium -17.1%
~equal in Manganese ~0.024mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin AVitamin A +67.4%
Contains more Vitamin B12Vitamin B12 +302.6%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B5Vitamin B5 +265.2%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +221.4%
Contains more FolateFolate +290%
Contains more CholineCholine +1497.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.064mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +155.1%
Contains more FatsFats +165.8%
Contains more CarbsCarbs +125%
Contains more OtherOther +198%
Contains more WaterWater +102.3%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +66.1%
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +102.2%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Omelette DV% diff.
Vitamin B12 3.06µg 0.76µg 96%
Calcium 890mg 48mg 84%
Cholesterol 93mg 313mg 73%
Saturated fat 18.227g 3.319g 68%
Phosphorus 574mg 167mg 58%
Choline 15.5mg 247.6mg 42%
Protein 26.96g 10.57g 33%
Fats 30.99g 11.66g 30%
Zinc 4.37mg 1.09mg 30%
Vitamin B5 0.353mg 1.289mg 19%
Iron 0.13mg 1.48mg 17%
Vitamin A 288µg 172µg 13%
Calories 393kcal 154kcal 12%
Vitamin D 0IU 69IU 9%
Polyunsaturated fat 1.341g 2.712g 9%
Vitamin D 0µg 1.7µg 9%
Selenium 30µg 25.8µg 8%
Monounsaturated fat 8.046g 4.843g 8%
Folate 10µg 39µg 7%
Vitamin B2 0.302mg 0.386mg 6%
Vitamin B6 0.071mg 0.143mg 6%
Magnesium 33mg 11mg 5%
Vitamin E 0.6mg 1.29mg 5%
Vitamin K 1.4µg 4.5µg 3%
Vitamin B1 0.011mg 0.034mg 2%
Copper 0.047mg 0.063mg 2%
Sodium 187mg 155mg 1%
Potassium 72mg 117mg 1%
Carbs 1.44g 0.64g 0%
Net carbs 1.44g 0.64g N/A
Sugar 0g 0.31g N/A
Manganese 0.026mg 0.024mg 0%
Vitamin B3 0.064mg 0.064mg 0%
Trans fat 0.987g 0.709g N/A
Tryptophan 0.401mg 0.14mg 0%
Threonine 1.038mg 0.467mg 0%
Isoleucine 1.537mg 0.565mg 0%
Leucine 2.959mg 0.913mg 0%
Lysine 2.585mg 0.767mg 0%
Methionine 0.784mg 0.319mg 0%
Phenylalanine 1.662mg 0.572mg 0%
Valine 2.139mg 0.722mg 0%
Histidine 1.065mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.006g 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 0.015g 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 Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
87%
Swiss cheese
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Swiss cheese
Swiss cheese is lower in Cholesterol (difference - 220mg)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.31g)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 14.908g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2.6)
Which food is richer in vitamins?
Omelette
Omelette 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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.