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Swiss cheese vs. Orange — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and oranges

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A, while oranges are higher in vitamin C.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than oranges.
  • Oranges have a higher glycemic index (45) than Swiss cheese (27).

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.
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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +2125%
Contains more IronIron +30%
Contains more ZincZinc +6142.9%
Contains more PhosphorusPhosphorus +4000%
Contains more SeleniumSelenium +5900%
Contains more PotassiumPotassium +151.4%
Contains less SodiumSodium -100%
~equal in Copper ~0.045mg
~equal in Manganese ~0.025mg

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +2518.2%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +655%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +84.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +690.9%
Contains more Vitamin B3Vitamin B3 +340.6%
Contains more FolateFolate +200%
~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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2768.1%
Contains more FatsFats +25725%
Contains more OtherOther +577.3%
Contains more CarbsCarbs +716%
Contains more WaterWater +130.5%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +34882.6%
Contains more Poly. FatPolyunsaturated fat +5264%
Contains less Sat. FatSaturated 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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Swiss cheese Orange DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 40mg 85%
Saturated fat 18.227g 0.015g 83%
Phosphorus 574mg 14mg 80%
Vitamin C 0mg 53.2mg 59%
Selenium 30µg 0.5µg 54%
Protein 26.96g 0.94g 52%
Fats 30.99g 0.12g 47%
Zinc 4.37mg 0.07mg 39%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 11µg 31%
Vitamin B2 0.302mg 0.04mg 20%
Monounsaturated fat 8.046g 0.023g 20%
Calories 393kcal 47kcal 17%
Fiber 0g 2.4g 10%
Polyunsaturated fat 1.341g 0.025g 9%
Sodium 187mg 0mg 8%
Vitamin B1 0.011mg 0.087mg 6%
Magnesium 33mg 10mg 5%
Folate 10µg 30µg 5%
Potassium 72mg 181mg 3%
Vitamin E 0.6mg 0.18mg 3%
Carbs 1.44g 11.75g 3%
Vitamin B5 0.353mg 0.25mg 2%
Vitamin K 1.4µg 0µg 1%
Choline 15.5mg 8.4mg 1%
Vitamin B6 0.071mg 0.06mg 1%
Vitamin B3 0.064mg 0.282mg 1%
Net carbs 1.44g 9.35g N/A
Iron 0.13mg 0.1mg 0%
Sugar 0g 9.35g N/A
Copper 0.047mg 0.045mg 0%
Manganese 0.026mg 0.025mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.009mg 0%
Threonine 1.038mg 0.015mg 0%
Isoleucine 1.537mg 0.025mg 0%
Leucine 2.959mg 0.023mg 0%
Lysine 2.585mg 0.047mg 0%
Methionine 0.784mg 0.02mg 0%
Phenylalanine 1.662mg 0.031mg 0%
Valine 2.139mg 0.04mg 0%
Histidine 1.065mg 0.018mg 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 Orange
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
21%
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 is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 187mg)
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)

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.