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  6. Swiss cheese vs. Roe

Swiss cheese vs. Roe — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and roe?

  • Swiss cheese is higher in calcium and zinc, yet roe is higher in vitamin B12, vitamin B2, selenium, vitamin B1, folate, and vitamin C.
  • Roe's daily need coverage for vitamin B12 is 353% more.
  • Swiss cheese has 32 times more calcium than roe. While Swiss cheese has 890mg of calcium, roe has only 28mg.
  • The amount of saturated fat in roe is lower.

We used Cheese, swiss and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Swiss cheese vs Roe 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%
Roe
Roe
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +26.9%
Contains more CalciumCalcium +3078.6%
Contains more ZincZinc +241.4%
Contains more PhosphorusPhosphorus +11.5%
Contains more ManganeseManganese +100%
Contains more PotassiumPotassium +293.1%
Contains more IronIron +492.3%
Contains more CopperCopper +172.3%
Contains less SodiumSodium -37.4%
Contains more SeleniumSelenium +72.3%

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin AVitamin A +216.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2418.2%
Contains more Vitamin B2Vitamin B2 +214.2%
Contains more Vitamin B3Vitamin B3 +3325%
Contains more Vitamin B5Vitamin B5 +226.9%
Contains more Vitamin B6Vitamin B6 +160.6%
Contains more Vitamin B12Vitamin B12 +277.1%
Contains more FolateFolate +820%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Roe DV% diff.
Vitamin B12 3.06µg 11.54µg 353%
Cholesterol 93mg 479mg 129%
Calcium 890mg 28mg 86%
Saturated fat 18.227g 1.866g 74%
Vitamin B2 0.302mg 0.949mg 50%
Selenium 30µg 51.7µg 39%
Fats 30.99g 8.23g 35%
Zinc 4.37mg 1.28mg 28%
Vitamin B1 0.011mg 0.277mg 22%
Vitamin A 288µg 91µg 22%
Folate 10µg 92µg 21%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.353mg 1.154mg 16%
Monounsaturated fat 8.046g 2.129g 15%
Polyunsaturated fat 1.341g 3.404g 14%
Vitamin B3 0.064mg 2.192mg 13%
Vitamin B6 0.071mg 0.185mg 9%
Calories 393kcal 204kcal 9%
Copper 0.047mg 0.128mg 9%
Iron 0.13mg 0.77mg 8%
Phosphorus 574mg 515mg 8%
Potassium 72mg 283mg 6%
Vitamin E 0.6mg 4%
Sodium 187mg 117mg 3%
Choline 15.5mg 3%
Protein 26.96g 28.62g 3%
Magnesium 33mg 26mg 2%
Vitamin K 1.4µg 1%
Manganese 0.026mg 0.013mg 1%
Carbs 1.44g 1.92g 0%
Net carbs 1.44g 1.92g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.375mg 0%
Threonine 1.038mg 1.305mg 0%
Isoleucine 1.537mg 1.465mg 0%
Leucine 2.959mg 2.509mg 0%
Lysine 2.585mg 2.179mg 0%
Methionine 0.784mg 0.71mg 0%
Phenylalanine 1.662mg 1.401mg 0%
Valine 2.139mg 1.676mg 0%
Histidine 1.065mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.105g 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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +276.5%
Contains more OtherOther +14.6%
Contains more CarbsCarbs +33.3%
Contains more WaterWater +55.8%
~equal in Protein ~28.62g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +277.9%
Contains less Sat. FatSaturated fat -89.8%
Contains more Poly. FatPolyunsaturated fat +153.8%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.