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  6. Swiss cheese vs. Peanut

Swiss cheese vs. Peanut — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and peanuts?

  • Swiss cheese is higher in vitamin B12 and calcium, yet peanuts are higher in copper, manganese, vitamin B3, folate, iron, vitamin B1, and vitamin E.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Swiss cheese has 10 times more calcium than peanuts. While Swiss cheese has 890mg of calcium, peanuts have only 92mg.
  • The amount of saturated fat in peanuts is lower.
  • The glycemic index of peanuts is lower.

We used Cheese, swiss and Peanuts, all types, raw types in this article.

Infographic

Swiss cheese vs Peanut 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%
Peanut
Peanut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CalciumCalcium +867.4%
Contains more ZincZinc +33.6%
Contains more PhosphorusPhosphorus +52.7%
Contains more SeleniumSelenium +316.7%
Contains more MagnesiumMagnesium +409.1%
Contains more PotassiumPotassium +879.2%
Contains more IronIron +3423.1%
Contains more CopperCopper +2334%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +7338.5%

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%
Peanut
Peanut
7
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1288.3%
Contains more Vitamin B1Vitamin B1 +5718.2%
Contains more Vitamin B3Vitamin B3 +18753.1%
Contains more Vitamin B5Vitamin B5 +400.6%
Contains more Vitamin B6Vitamin B6 +390.1%
Contains more FolateFolate +2300%
Contains more CholineCholine +238.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Peanut DV% diff.
Vitamin B12 3.06µg 0µg 128%
Copper 0.047mg 1.144mg 122%
Polyunsaturated fat 1.341g 15.558g 95%
Manganese 0.026mg 1.934mg 83%
Calcium 890mg 92mg 80%
Vitamin B3 0.064mg 12.066mg 75%
Folate 10µg 240µg 58%
Iron 0.13mg 4.58mg 56%
Saturated fat 18.227g 6.279g 54%
Vitamin B1 0.011mg 0.64mg 52%
Vitamin E 0.6mg 8.33mg 52%
Selenium 30µg 7.2µg 41%
Monounsaturated fat 8.046g 24.426g 41%
Fiber 0g 8.5g 34%
Magnesium 33mg 168mg 32%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B5 0.353mg 1.767mg 28%
Phosphorus 574mg 376mg 28%
Fats 30.99g 49.24g 28%
Vitamin B6 0.071mg 0.348mg 21%
Potassium 72mg 705mg 19%
Vitamin B2 0.302mg 0.135mg 13%
Zinc 4.37mg 3.27mg 10%
Calories 393kcal 567kcal 9%
Sodium 187mg 18mg 7%
Choline 15.5mg 52.5mg 7%
Carbs 1.44g 16.13g 5%
Protein 26.96g 25.8g 2%
Vitamin K 1.4µg 0µg 1%
Net carbs 1.44g 7.63g N/A
Sugar 0g 4.72g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.25mg 0%
Threonine 1.038mg 0.883mg 0%
Isoleucine 1.537mg 0.907mg 0%
Leucine 2.959mg 1.672mg 0%
Lysine 2.585mg 0.926mg 0%
Methionine 0.784mg 0.317mg 0%
Phenylalanine 1.662mg 1.377mg 0%
Valine 2.139mg 1.082mg 0%
Histidine 1.065mg 0.652mg 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

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
Peanut
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +478.9%
Contains more OtherOther +27.9%
Contains more FatsFats +58.9%
Contains more CarbsCarbs +1020.1%
~equal in Protein ~25.8g

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
Peanut
Peanut
3
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Mono. FatMonounsaturated fat +203.6%
Contains more Poly. FatPolyunsaturated fat +1060.2%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.