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  6. Swiss cheese vs. Rye

Swiss cheese vs. Rye — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and rye

  • Swiss cheese has more vitamin B12, calcium, phosphorus, and selenium; however, rye is richer in manganese, fiber, copper, and iron.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.

The food varieties used in the comparison are Cheese, swiss and Rye grain.

Infographic

Swiss cheese vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +3608.3%
Contains more ZincZinc +64.9%
Contains more PhosphorusPhosphorus +72.9%
Contains more SeleniumSelenium +115.8%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +608.3%
Contains more IronIron +1923.1%
Contains more CopperCopper +680.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +9811.5%

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%
Rye
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +2772.7%
Contains more Vitamin B3Vitamin B3 +6571.9%
Contains more Vitamin B5Vitamin B5 +312.5%
Contains more Vitamin B6Vitamin B6 +314.1%
Contains more Vitamin KVitamin K +321.4%
Contains more FolateFolate +280%
Contains more CholineCholine +96.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Rye DV% diff.
Vitamin B12 3.06µg 0µg 128%
Manganese 0.026mg 2.577mg 111%
Calcium 890mg 24mg 87%
Saturated fat 18.227g 0.197g 82%
Fiber 0g 15.1g 60%
Fats 30.99g 1.63g 45%
Copper 0.047mg 0.367mg 36%
Phosphorus 574mg 332mg 35%
Protein 26.96g 10.34g 33%
Vitamin A 288µg 1µg 32%
Cholesterol 93mg 0mg 31%
Iron 0.13mg 2.63mg 31%
Selenium 30µg 13.9µg 29%
Vitamin B3 0.064mg 4.27mg 26%
Carbs 1.44g 75.86g 25%
Vitamin B1 0.011mg 0.316mg 25%
Vitamin B5 0.353mg 1.456mg 22%
Monounsaturated fat 8.046g 0.208g 20%
Magnesium 33mg 110mg 18%
Vitamin B6 0.071mg 0.294mg 17%
Zinc 4.37mg 2.65mg 16%
Potassium 72mg 510mg 13%
Sodium 187mg 2mg 8%
Folate 10µg 38µg 7%
Vitamin B2 0.302mg 0.251mg 4%
Vitamin K 1.4µg 5.9µg 4%
Polyunsaturated fat 1.341g 0.767g 4%
Choline 15.5mg 30.4mg 3%
Calories 393kcal 338kcal 3%
Vitamin E 0.6mg 0.85mg 2%
Net carbs 1.44g 60.76g N/A
Sugar 0g 0.98g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.108mg 0%
Threonine 1.038mg 0.289mg 0%
Isoleucine 1.537mg 0.208mg 0%
Leucine 2.959mg 0.563mg 0%
Lysine 2.585mg 0.286mg 0%
Methionine 0.784mg 0.153mg 0%
Phenylalanine 1.662mg 0.435mg 0%
Valine 2.139mg 0.317mg 0%
Histidine 1.065mg 0.189mg 0%
Fructose 0g 0.11g 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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +160.7%
Contains more FatsFats +1801.2%
Contains more WaterWater +255%
Contains more OtherOther +89.8%
Contains more CarbsCarbs +5168.1%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +3768.3%
Contains more Poly. FatPolyunsaturated fat +74.8%
Contains less Sat. FatSaturated fat -98.9%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.