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  6. Swiss cheese vs. Pacific saury raw

Swiss cheese vs. Pacific saury raw — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and pacific saury raw

  • Swiss cheese has more calcium, phosphorus, vitamin B12, zinc, selenium, vitamin A, and vitamin B2; however, pacific saury raw is richer in vitamin D.
  • Swiss cheese's daily need coverage for saturated fat is 91% more.
  • Swiss cheese contains 16 times more calcium than pacific saury raw. Swiss cheese contains 890mg of calcium, while pacific saury raw contains 57mg.
  • Pacific saury raw contains less saturated fat.
  • Swiss cheese has a higher glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Cheese, swiss and Fish, pike, northern, raw.

Infographic

Swiss cheese vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +1461.4%
Contains more ZincZinc +552.2%
Contains more PhosphorusPhosphorus +160.9%
Contains more SeleniumSelenium +138.1%
Contains more PotassiumPotassium +259.7%
Contains more IronIron +323.1%
Contains less SodiumSodium -79.1%
Contains more ManganeseManganese +823.1%
~equal in Magnesium ~31mg
~equal in Copper ~0.051mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +1271.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +379.4%
Contains more Vitamin B12Vitamin B12 +53%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +427.3%
Contains more Vitamin B3Vitamin B3 +3493.8%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more FolateFolate +50%
Contains more CholineCholine +319.4%

All nutrients comparison - raw data values

Nutrient Swiss cheese Pacific saury raw DV% diff.
Calcium 890mg 57mg 83%
Saturated fat 18.227g 0.118g 82%
Phosphorus 574mg 220mg 51%
Fats 30.99g 0.69g 47%
Vitamin B12 3.06µg 2µg 44%
Zinc 4.37mg 0.67mg 34%
Selenium 30µg 12.6µg 32%
Vitamin A 288µg 21µg 30%
Monounsaturated fat 8.046g 0.157g 20%
Cholesterol 93mg 39mg 18%
Vitamin B2 0.302mg 0.063mg 18%
Protein 26.96g 19.26g 15%
Calories 393kcal 88kcal 15%
Vitamin B3 0.064mg 2.3mg 14%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 15.5mg 65mg 9%
Manganese 0.026mg 0.24mg 9%
Vitamin B5 0.353mg 0.75mg 8%
Polyunsaturated fat 1.341g 0.202g 8%
Sodium 187mg 39mg 6%
Potassium 72mg 259mg 6%
Iron 0.13mg 0.55mg 5%
Vitamin B6 0.071mg 0.117mg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B1 0.011mg 0.058mg 4%
Vitamin E 0.6mg 0.2mg 3%
Vitamin K 1.4µg 0.1µg 1%
Folate 10µg 15µg 1%
Carbs 1.44g 0g 0%
Net carbs 1.44g 0g N/A
Magnesium 33mg 31mg 0%
Copper 0.047mg 0.051mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.216mg 0%
Threonine 1.038mg 0.844mg 0%
Isoleucine 1.537mg 0.887mg 0%
Leucine 2.959mg 1.565mg 0%
Lysine 2.585mg 1.768mg 0%
Methionine 0.784mg 0.57mg 0%
Phenylalanine 1.662mg 0.752mg 0%
Valine 2.139mg 0.992mg 0%
Histidine 1.065mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.014g 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

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +40%
Contains more FatsFats +4391.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +163.7%
Contains more WaterWater +109.7%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +5024.8%
Contains more Poly. FatPolyunsaturated fat +563.9%
Contains less Sat. FatSaturated fat -99.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.