Swiss cheese vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and rib eye steak?

Swiss cheese is higher in calcium, phosphorus, vitamin B12, and vitamin A, yet rib eye steak is higher in vitamin B6, vitamin B3, iron, zinc, and choline.
Swiss cheese's daily need coverage for calcium is 88% more.
Swiss cheese has 42 times more vitamin A than rib eye steak. While Swiss cheese has 1047IU of vitamin A, rib eye steak has only 25IU.
The amount of saturated fat in rib eye steak is lower.
The glycemic index of rib eye steak is lower.

We used Cheese, swiss and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

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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.

Swiss cheese

Rib eye steak

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+7990.9%
Contains more PhosphorusPhosphorus	+277.6%

Contains more PotassiumPotassium	+261.1%
Contains more IronIron	+1623.1%
Contains more CopperCopper	+70.2%
Contains more ZincZinc	+35.2%
Contains less SodiumSodium	-71.1%
Contains more ManganeseManganese	+207.7%

~equal in Selenium ~29.7µg

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

Rib eye steak

Contains more Vitamin AVitamin A	+3500%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B12Vitamin B12	+45.7%
Contains more FolateFolate	+66.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+545.5%
Contains more Vitamin B3Vitamin B3	+7568.8%
Contains more Vitamin B5Vitamin B5	+51.8%
Contains more Vitamin B6Vitamin B6	+571.8%
Contains more Vitamin KVitamin K	+14.3%
Contains more CholineCholine	+214.8%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.287mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	890mg	11mg	88%
Phosphorus	574mg	152mg	60%
Vitamin B12	3.06µg	2.1µg	40%
Saturated fat	18.227g	9.684g	39%
Vitamin B6	0.071mg	0.477mg	31%
Vitamin A	288µg	8µg	31%
Vitamin B3	0.064mg	4.908mg	30%
Iron	0.13mg	2.24mg	26%
Fats	30.99g	21.81g	14%
Zinc	4.37mg	5.91mg	14%
Protein	26.96g	23.69g	7%
Monounsaturated fat	8.046g	10.519g	6%
Choline	15.5mg	48.8mg	6%
Potassium	72mg	260mg	6%
Sodium	187mg	54mg	6%
Vitamin B1	0.011mg	0.071mg	5%
Calories	393kcal	291kcal	5%
Cholesterol	93mg	80mg	4%
Copper	0.047mg	0.08mg	4%
Vitamin B5	0.353mg	0.536mg	4%
Vitamin E	0.6mg	0.1mg	3%
Magnesium	33mg	22mg	3%
Polyunsaturated fat	1.341g	1.027g	2%
Manganese	0.026mg	0.08mg	2%
Vitamin D	0µg	0.2µg	1%
Folate	10µg	6µg	1%
Vitamin D	0IU	7IU	1%
Vitamin B2	0.302mg	0.287mg	1%
Selenium	30µg	29.7µg	1%
Carbs	1.44g	0g	0%
Net carbs	1.44g	0g	N/A
Vitamin K	1.4µg	1.6µg	0%
Trans fat	0.987g	1.478g	N/A
Tryptophan	0.401mg	0.265mg	0%
Threonine	1.038mg	1.116mg	0%
Isoleucine	1.537mg	1.103mg	0%
Leucine	2.959mg	2.041mg	0%
Lysine	2.585mg	2.269mg	0%
Methionine	0.784mg	0.641mg	0%
Phenylalanine	1.662mg	0.95mg	0%
Valine	2.139mg	1.184mg	0%
Histidine	1.065mg	0.888mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.125g	0.038g	N/A
Omega-3 - DPA	0.018g	0.014g	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	0.024g	N/A
Omega-6 - Eicosadienoic acid	0.007g	0.005g	N/A
Omega-6 - Linoleic acid	0.734g	0.7g	N/A