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  6. Swiss cheese vs. Onion

Swiss cheese vs. Onion — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and onions

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A; however, onions are richer in vitamin C.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Swiss cheese has a higher glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of onions is 15.

The food varieties used in the comparison are Cheese, swiss and Onions, raw.

Infographic

Swiss cheese vs Onion 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%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +3769.6%
Contains more CopperCopper +20.5%
Contains more ZincZinc +2470.6%
Contains more PhosphorusPhosphorus +1879.3%
Contains more SeleniumSelenium +5900%
Contains more PotassiumPotassium +102.8%
Contains more IronIron +61.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +396.2%

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%
Onion
Onion
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B2Vitamin B2 +1018.5%
Contains more Vitamin B5Vitamin B5 +187%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +154.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +318.2%
Contains more Vitamin B3Vitamin B3 +81.3%
Contains more Vitamin B6Vitamin B6 +69%
Contains more FolateFolate +90%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Onion DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 23mg 87%
Saturated fat 18.227g 0.042g 83%
Phosphorus 574mg 29mg 78%
Selenium 30µg 0.5µg 54%
Protein 26.96g 1.1g 52%
Fats 30.99g 0.1g 48%
Zinc 4.37mg 0.17mg 38%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.027mg 21%
Monounsaturated fat 8.046g 0.013g 20%
Calories 393kcal 40kcal 18%
Polyunsaturated fat 1.341g 0.017g 9%
Sodium 187mg 4mg 8%
Vitamin C 0mg 7.4mg 8%
Fiber 0g 1.7g 7%
Magnesium 33mg 10mg 5%
Vitamin B5 0.353mg 0.123mg 5%
Vitamin B6 0.071mg 0.12mg 4%
Manganese 0.026mg 0.129mg 4%
Vitamin E 0.6mg 0.02mg 4%
Carbs 1.44g 9.34g 3%
Vitamin B1 0.011mg 0.046mg 3%
Fructose 0g 1.29g 2%
Folate 10µg 19µg 2%
Choline 15.5mg 6.1mg 2%
Potassium 72mg 146mg 2%
Copper 0.047mg 0.039mg 1%
Iron 0.13mg 0.21mg 1%
Vitamin K 1.4µg 0.4µg 1%
Net carbs 1.44g 7.64g N/A
Sugar 0g 4.24g N/A
Vitamin B3 0.064mg 0.116mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.014mg 0%
Threonine 1.038mg 0.021mg 0%
Isoleucine 1.537mg 0.014mg 0%
Leucine 2.959mg 0.025mg 0%
Lysine 2.585mg 0.039mg 0%
Methionine 0.784mg 0.002mg 0%
Phenylalanine 1.662mg 0.025mg 0%
Valine 2.139mg 0.021mg 0%
Histidine 1.065mg 0.014mg 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 0g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +2350.9%
Contains more FatsFats +30890%
Contains more OtherOther +751.4%
Contains more CarbsCarbs +548.6%
Contains more WaterWater +136.8%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +61792.3%
Contains more Poly. FatPolyunsaturated fat +7788.2%
Contains less Sat. FatSaturated fat -99.8%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.