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  6. Swiss cheese vs. Porridge

Swiss cheese vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and porridge

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A, while porridge has more iron.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than porridge.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Cheese, swiss and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Swiss cheese vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +560%
Contains more CalciumCalcium +923%
Contains more PotassiumPotassium +350%
Contains more CopperCopper +17.5%
Contains more ZincZinc +3261.5%
Contains more PhosphorusPhosphorus +3726.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +971.4%
Contains more IronIron +2776.9%
Contains less SodiumSodium -96.8%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B2Vitamin B2 +1108%
Contains more Vitamin B5Vitamin B5 +397.2%
Contains more Vitamin B6Vitamin B6 +446.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +712.5%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1772.2%
Contains more FatsFats +14657.1%
Contains more OtherOther +1254.5%
Contains more CarbsCarbs +630.6%
Contains more WaterWater +132.8%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +28635.7%
Contains more Poly. FatPolyunsaturated fat +1076.3%
Contains less Sat. FatSaturated fat -99.8%

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 Porridge
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 Porridge DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.033g 83%
Calcium 890mg 87mg 80%
Phosphorus 574mg 15mg 80%
Protein 26.96g 1.44g 51%
Selenium 30µg 2.8µg 49%
Fats 30.99g 0.21g 47%
Iron 0.13mg 3.74mg 45%
Zinc 4.37mg 0.13mg 39%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.025mg 21%
Monounsaturated fat 8.046g 0.028g 20%
Calories 393kcal 50kcal 17%
Sodium 187mg 6mg 8%
Polyunsaturated fat 1.341g 0.114g 8%
Magnesium 33mg 5mg 7%
Vitamin B5 0.353mg 0.071mg 6%
Vitamin B1 0.011mg 0.055mg 4%
Vitamin B6 0.071mg 0.013mg 4%
Vitamin E 0.6mg 0.02mg 4%
Vitamin B3 0.064mg 0.52mg 3%
Choline 15.5mg 3%
Carbs 1.44g 10.52g 3%
Fiber 0g 0.5g 2%
Potassium 72mg 16mg 2%
Manganese 0.026mg 0mg 1%
Copper 0.047mg 0.04mg 1%
Vitamin K 1.4µg 0.1µg 1%
Folate 10µg 12µg 1%
Net carbs 1.44g 10.02g N/A
Sugar 0g 0.03g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.02mg 0%
Threonine 1.038mg 0.045mg 0%
Isoleucine 1.537mg 0.063mg 0%
Leucine 2.959mg 0.11mg 0%
Lysine 2.585mg 0.037mg 0%
Methionine 0.784mg 0.027mg 0%
Phenylalanine 1.662mg 0.078mg 0%
Valine 2.139mg 0.07mg 0%
Histidine 1.065mg 0.033mg 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 Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
87%
Swiss cheese
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 39)
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?
Porridge
Porridge is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 181mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 18.194g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3.6)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.