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  6. Swiss cheese vs. Peanut butter

Swiss cheese vs. Peanut butter — In-Depth Nutrition Comparison

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How are Swiss cheese and peanut butter different?

  • Swiss cheese is richer in vitamin B12, calcium, selenium, and phosphorus, while peanut butter is higher in vitamin B3, manganese, vitamin E, copper, and magnesium.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than peanut butter.
  • Swiss cheese contains 18 times more calcium than peanut butter. Swiss cheese contains 890mg of calcium, while peanut butter contains 49mg.
  • Peanut butter is lower in saturated fat.
  • Swiss cheese has a higher glycemic index (27) than peanut butter (14).

Cheese, swiss and Peanut butter, smooth style, without salt types were used in this article.

Infographic

Swiss cheese vs Peanut butter infographic
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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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +1716.3%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +71.3%
Contains more SeleniumSelenium +631.7%
Contains more MagnesiumMagnesium +409.1%
Contains more PotassiumPotassium +675%
Contains more IronIron +1238.5%
Contains more CopperCopper +797.9%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +6303.8%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more Vitamin EVitamin E +1416.7%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B3Vitamin B3 +20387.5%
Contains more Vitamin B5Vitamin B5 +222.1%
Contains more Vitamin B6Vitamin B6 +521.1%
Contains more FolateFolate +770%
Contains more CholineCholine +306.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Peanut butter DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 49mg 84%
Vitamin B3 0.064mg 13.112mg 82%
Polyunsaturated fat 1.341g 12.535g 75%
Manganese 0.026mg 1.665mg 71%
Vitamin E 0.6mg 9.1mg 57%
Selenium 30µg 4.1µg 47%
Monounsaturated fat 8.046g 25.941g 45%
Copper 0.047mg 0.422mg 42%
Saturated fat 18.227g 10.325g 36%
Phosphorus 574mg 335mg 34%
Vitamin A 288µg 0µg 32%
Magnesium 33mg 168mg 32%
Cholesterol 93mg 0mg 31%
Fats 30.99g 51.36g 31%
Vitamin B6 0.071mg 0.441mg 28%
Iron 0.13mg 1.74mg 20%
Fiber 0g 5g 20%
Folate 10µg 87µg 19%
Zinc 4.37mg 2.51mg 17%
Vitamin B5 0.353mg 1.137mg 16%
Potassium 72mg 558mg 14%
Vitamin B1 0.011mg 0.15mg 12%
Protein 26.96g 22.21g 10%
Calories 393kcal 598kcal 10%
Choline 15.5mg 63mg 9%
Vitamin B2 0.302mg 0.192mg 8%
Sodium 187mg 17mg 7%
Carbs 1.44g 22.31g 7%
Vitamin K 1.4µg 0.3µg 1%
Starch 3.56g 1%
Net carbs 1.44g 17.31g N/A
Sugar 0g 10.49g N/A
Trans fat 0.987g 0.075g N/A
Tryptophan 0.401mg 0.231mg 0%
Threonine 1.038mg 0.525mg 0%
Isoleucine 1.537mg 0.616mg 0%
Leucine 2.959mg 1.546mg 0%
Lysine 2.585mg 0.681mg 0%
Methionine 0.784mg 0.265mg 0%
Phenylalanine 1.662mg 1.202mg 0%
Valine 2.139mg 0.782mg 0%
Histidine 1.065mg 0.557mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.125g 0.027g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.008g N/A
Omega-6 - Linoleic acid 0.734g 12.215g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more ProteinProtein +21.4%
Contains more WaterWater +2959.3%
Contains more FatsFats +65.7%
Contains more CarbsCarbs +1449.3%
~equal in Other ~2.89g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +222.4%
Contains more Poly. FatPolyunsaturated fat +834.8%

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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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.