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  6. Swiss cheese vs. Papaya

Swiss cheese vs. Papaya — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and papaya?

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2, yet papaya is richer in vitamin C.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Swiss cheese has a lower glycemic index than papaya.

We used Cheese, swiss and Papayas, raw types in this comparison.

Infographic

Swiss cheese vs Papaya 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%
Papaya
Papaya
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +4350%
Contains more ZincZinc +5362.5%
Contains more PhosphorusPhosphorus +5640%
Contains more SeleniumSelenium +4900%
Contains more PotassiumPotassium +152.8%
Contains more IronIron +92.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +53.8%
~equal in Copper ~0.045mg

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%
Papaya
Papaya
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin AVitamin A +512.8%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +1018.5%
Contains more Vitamin B5Vitamin B5 +84.8%
Contains more Vitamin B6Vitamin B6 +86.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +154.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B3Vitamin B3 +457.8%
Contains more Vitamin KVitamin K +85.7%
Contains more FolateFolate +270%
~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
Papaya
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +5636.2%
Contains more FatsFats +11819.2%
Contains more OtherOther +664.1%
Contains more CarbsCarbs +651.4%
Contains more WaterWater +134%

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
Papaya
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +11075%
Contains more Poly. FatPolyunsaturated fat +2212.1%
Contains less Sat. FatSaturated fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Papaya DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 20mg 87%
Saturated fat 18.227g 0.081g 82%
Phosphorus 574mg 10mg 81%
Vitamin C 0mg 60.9mg 68%
Protein 26.96g 0.47g 53%
Selenium 30µg 0.6µg 53%
Fats 30.99g 0.26g 47%
Zinc 4.37mg 0.08mg 39%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 47µg 27%
Vitamin B2 0.302mg 0.027mg 21%
Monounsaturated fat 8.046g 0.072g 20%
Calories 393kcal 43kcal 18%
Polyunsaturated fat 1.341g 0.058g 9%
Sodium 187mg 8mg 8%
Fiber 0g 1.7g 7%
Folate 10µg 37µg 7%
Fructose 0g 3.73g 5%
Vitamin B5 0.353mg 0.191mg 3%
Vitamin B6 0.071mg 0.038mg 3%
Potassium 72mg 182mg 3%
Magnesium 33mg 21mg 3%
Carbs 1.44g 10.82g 3%
Vitamin B3 0.064mg 0.357mg 2%
Vitamin E 0.6mg 0.3mg 2%
Iron 0.13mg 0.25mg 2%
Choline 15.5mg 6.1mg 2%
Vitamin B1 0.011mg 0.023mg 1%
Vitamin K 1.4µg 2.6µg 1%
Manganese 0.026mg 0.04mg 1%
Net carbs 1.44g 9.12g N/A
Sugar 0g 7.82g N/A
Copper 0.047mg 0.045mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.008mg 0%
Threonine 1.038mg 0.011mg 0%
Isoleucine 1.537mg 0.008mg 0%
Leucine 2.959mg 0.016mg 0%
Lysine 2.585mg 0.025mg 0%
Methionine 0.784mg 0.002mg 0%
Phenylalanine 1.662mg 0.009mg 0%
Valine 2.139mg 0.01mg 0%
Histidine 1.065mg 0.005mg 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 Papaya
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
23%
Papaya
Minerals Daily Need Coverage Score
87%
Swiss cheese
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 7.82g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Papaya
Papaya is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 179mg)
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 18.146g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $3.4)
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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.