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  6. Swiss cheese vs. Pumpkin

Swiss cheese vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and pumpkin

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2; however, pumpkin is richer in vitamin A and vitamin C.
  • Pumpkin's daily need coverage for vitamin A is 149% more.
  • Pumpkin contains less cholesterol.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of Swiss cheese is 27.

The food varieties used in the comparison are Cheese, swiss and Pumpkin, raw.

Infographic

Swiss cheese vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +4138.1%
Contains more ZincZinc +1265.6%
Contains more PhosphorusPhosphorus +1204.5%
Contains more SeleniumSelenium +9900%
Contains more PotassiumPotassium +372.2%
Contains more IronIron +515.4%
Contains more CopperCopper +170.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +380.8%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +89%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +47.9%
Contains more Vitamin EVitamin E +76.7%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Pumpkin DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 21mg 87%
Saturated fat 18.227g 0.052g 83%
Phosphorus 574mg 44mg 76%
Selenium 30µg 0.3µg 54%
Protein 26.96g 1g 52%
Fats 30.99g 0.1g 48%
Zinc 4.37mg 0.32mg 37%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.013g 20%
Calories 393kcal 26kcal 18%
Vitamin B2 0.302mg 0.11mg 15%
Vitamin A 288µg 426µg 15%
Vitamin C 0mg 9mg 10%
Copper 0.047mg 0.127mg 9%
Polyunsaturated fat 1.341g 0.005g 9%
Iron 0.13mg 0.8mg 8%
Potassium 72mg 340mg 8%
Sodium 187mg 1mg 8%
Magnesium 33mg 12mg 5%
Manganese 0.026mg 0.125mg 4%
Vitamin B1 0.011mg 0.05mg 3%
Vitamin B3 0.064mg 0.6mg 3%
Vitamin E 0.6mg 1.06mg 3%
Fiber 0g 0.5g 2%
Carbs 1.44g 6.5g 2%
Folate 10µg 16µg 2%
Choline 15.5mg 8.2mg 1%
Vitamin B6 0.071mg 0.061mg 1%
Vitamin B5 0.353mg 0.298mg 1%
Net carbs 1.44g 6g N/A
Sugar 0g 2.76g N/A
Vitamin K 1.4µg 1.1µg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.012mg 0%
Threonine 1.038mg 0.029mg 0%
Isoleucine 1.537mg 0.031mg 0%
Leucine 2.959mg 0.046mg 0%
Lysine 2.585mg 0.054mg 0%
Methionine 0.784mg 0.011mg 0%
Phenylalanine 1.662mg 0.032mg 0%
Valine 2.139mg 0.035mg 0%
Histidine 1.065mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2596%
Contains more FatsFats +30890%
Contains more OtherOther +272.5%
Contains more CarbsCarbs +351.4%
Contains more WaterWater +143.4%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +61792.3%
Contains more Poly. FatPolyunsaturated fat +26720%
Contains less Sat. FatSaturated fat -99.7%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.