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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 A RAE, and Vitamin B2, while Porridge has more Iron.
  • Swiss cheese covers your daily need of Vitamin B12 128% more than Porridge.
  • The amount of Cholesterol in Porridge is lower.

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.
Swiss cheese
Swiss cheese
8
:
2
Porridge
Porridge
Contains more Calcium +923%
Contains more Magnesium +560%
Contains more Phosphorus +3726.7%
Contains more Potassium +350%
Contains more Zinc +3261.5%
Contains more Copper +17.5%
Contains more Manganese +∞%
Contains more Selenium +971.4%
Contains more Iron +2776.9%
Contains less Sodium -96.8%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +923%
Contains more Magnesium +560%
Contains more Phosphorus +3726.7%
Contains more Potassium +350%
Contains more Zinc +3261.5%
Contains more Copper +17.5%
Contains more Manganese +∞%
Contains more Selenium +971.4%
Contains more Iron +2776.9%
Contains less Sodium -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.
Swiss cheese
Swiss cheese
7
:
3
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +2900%
Contains more Vitamin B2 +1108%
Contains more Vitamin B5 +397.2%
Contains more Vitamin B6 +446.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1300%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +712.5%
Contains more Folate +20%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +2900%
Contains more Vitamin B2 +1108%
Contains more Vitamin B5 +397.2%
Contains more Vitamin B6 +446.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1300%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +712.5%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Porridge
Porridge
Contains more Protein +1772.2%
Contains more Fats +14657.1%
Contains more Other +1254.5%
Contains more Carbs +630.6%
Contains more Water +132.8%
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1772.2%
Contains more Fats +14657.1%
Contains more Other +1254.5%
Contains more Carbs +630.6%
Contains more Water +132.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +28635.7%
Contains more Polyunsaturated fat +1076.3%
Contains less Saturated Fat -99.8%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +28635.7%
Contains more Polyunsaturated fat +1076.3%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Swiss cheese Porridge Opinion
Net carbs 1.44g 10.02g Porridge
Protein 26.96g 1.44g Swiss cheese
Fats 30.99g 0.21g Swiss cheese
Carbs 1.44g 10.52g Porridge
Calories 393kcal 50kcal Swiss cheese
Sugar 0g 0.03g Swiss cheese
Fiber 0g 0.5g Porridge
Calcium 890mg 87mg Swiss cheese
Iron 0.13mg 3.74mg Porridge
Magnesium 33mg 5mg Swiss cheese
Phosphorus 574mg 15mg Swiss cheese
Potassium 72mg 16mg Swiss cheese
Sodium 187mg 6mg Porridge
Zinc 4.37mg 0.13mg Swiss cheese
Copper 0.047mg 0.04mg Swiss cheese
Manganese 0.026mg 0mg Swiss cheese
Selenium 30µg 2.8µg Swiss cheese
Vitamin A 1047IU 0IU Swiss cheese
Vitamin A RAE 288µg 0µg Swiss cheese
Vitamin E 0.6mg 0.02mg Swiss cheese
Vitamin B1 0.011mg 0.055mg Porridge
Vitamin B2 0.302mg 0.025mg Swiss cheese
Vitamin B3 0.064mg 0.52mg Porridge
Vitamin B5 0.353mg 0.071mg Swiss cheese
Vitamin B6 0.071mg 0.013mg Swiss cheese
Folate 10µg 12µg Porridge
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 0.1µg Swiss cheese
Tryptophan 0.401mg 0.02mg Swiss cheese
Threonine 1.038mg 0.045mg Swiss cheese
Isoleucine 1.537mg 0.063mg Swiss cheese
Leucine 2.959mg 0.11mg Swiss cheese
Lysine 2.585mg 0.037mg Swiss cheese
Methionine 0.784mg 0.027mg Swiss cheese
Phenylalanine 1.662mg 0.078mg Swiss cheese
Valine 2.139mg 0.07mg Swiss cheese
Histidine 1.065mg 0.033mg Swiss cheese
Cholesterol 93mg 0mg Porridge
Trans Fat 0.987g Porridge
Saturated Fat 18.227g 0.033g Porridge
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 0.028g Swiss cheese
Polyunsaturated fat 1.341g 0.114g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 181mg)
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 93mg)
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.