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  6. Swiss cheese vs. Orange

Swiss cheese vs. Orange — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and Orange

  • Swiss cheese is richer in Vitamin B12, Calcium, Phosphorus, Selenium, Zinc, Vitamin A RAE, and Vitamin B2, while Orange is higher in Vitamin C.
  • Swiss cheese covers your daily Vitamin B12 needs 128% more than Orange.

Specific food types used in this comparison are Cheese, swiss and Oranges, raw, all commercial varieties.

Infographic

Swiss cheese vs Orange 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
8
:
2
Orange
Orange
Contains more Calcium +2125%
Contains more Iron +30%
Contains more Magnesium +230%
Contains more Phosphorus +4000%
Contains more Zinc +6142.9%
Contains more Selenium +5900%
Contains more Potassium +151.4%
Contains less Sodium -100%
Equal in Copper - 0.045
Equal in Manganese - 0.025
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +2125%
Contains more Iron +30%
Contains more Magnesium +230%
Contains more Phosphorus +4000%
Contains more Zinc +6142.9%
Contains more Selenium +5900%
Contains more Potassium +151.4%
Contains less Sodium -100%
Equal in Copper - 0.045
Equal in Manganese - 0.025

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
7
:
4
Orange
Orange
Contains more Vitamin A +365.3%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +655%
Contains more Vitamin B5 +41.2%
Contains more Vitamin B6 +18.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B3 +340.6%
Contains more Folate +200%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +365.3%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +655%
Contains more Vitamin B5 +41.2%
Contains more Vitamin B6 +18.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B3 +340.6%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Orange
Orange
Contains more Protein +2768.1%
Contains more Fats +25725%
Contains more Other +577.3%
Contains more Carbs +716%
Contains more Water +130.5%
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
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +2768.1%
Contains more Fats +25725%
Contains more Other +577.3%
Contains more Carbs +716%
Contains more Water +130.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +34882.6%
Contains more Polyunsaturated fat +5264%
Contains less Saturated Fat -99.9%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +34882.6%
Contains more Polyunsaturated fat +5264%
Contains less Saturated Fat -99.9%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Orange Opinion
Net carbs 1.44g 9.35g Orange
Protein 26.96g 0.94g Swiss cheese
Fats 30.99g 0.12g Swiss cheese
Carbs 1.44g 11.75g Orange
Calories 393kcal 47kcal Swiss cheese
Sugar 0g 9.35g Swiss cheese
Fiber 0g 2.4g Orange
Calcium 890mg 40mg Swiss cheese
Iron 0.13mg 0.1mg Swiss cheese
Magnesium 33mg 10mg Swiss cheese
Phosphorus 574mg 14mg Swiss cheese
Potassium 72mg 181mg Orange
Sodium 187mg 0mg Orange
Zinc 4.37mg 0.07mg Swiss cheese
Copper 0.047mg 0.045mg Swiss cheese
Manganese 0.026mg 0.025mg Swiss cheese
Selenium 30µg 0.5µg Swiss cheese
Vitamin A 1047IU 225IU Swiss cheese
Vitamin A RAE 288µg 11µg Swiss cheese
Vitamin E 0.6mg 0.18mg Swiss cheese
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.011mg 0.087mg Orange
Vitamin B2 0.302mg 0.04mg Swiss cheese
Vitamin B3 0.064mg 0.282mg Orange
Vitamin B5 0.353mg 0.25mg Swiss cheese
Vitamin B6 0.071mg 0.06mg Swiss cheese
Folate 10µg 30µg Orange
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 0µg Swiss cheese
Tryptophan 0.401mg 0.009mg Swiss cheese
Threonine 1.038mg 0.015mg Swiss cheese
Isoleucine 1.537mg 0.025mg Swiss cheese
Leucine 2.959mg 0.023mg Swiss cheese
Lysine 2.585mg 0.047mg Swiss cheese
Methionine 0.784mg 0.02mg Swiss cheese
Phenylalanine 1.662mg 0.031mg Swiss cheese
Valine 2.139mg 0.04mg Swiss cheese
Histidine 1.065mg 0.018mg Swiss cheese
Cholesterol 93mg 0mg Orange
Trans Fat 0.987g 0g Orange
Saturated Fat 18.227g 0.015g Orange
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 0.023g Swiss cheese
Polyunsaturated fat 1.341g 0.025g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
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 Orange
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
24%
Orange
Minerals Daily Need Coverage Score
87%
Swiss cheese
7%
Orange

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 187mg)
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 18.212g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $3.2)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.