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Swiss cheese vs. Safflower — In-Depth Nutrition Comparison

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Differences between Swiss cheese and safflower

  • Swiss cheese is higher in vitamin B12 and calcium; however, safflower is richer in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, and iron.
  • Safflower's daily need coverage for copper is 189% higher.
  • Safflower has less saturated fat.

The food types used in this comparison are Cheese, swiss and Seeds, safflower seed kernels, dried.

Infographic

Swiss cheese vs Safflower infographic
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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.
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +1041%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +969.7%
Contains more PotassiumPotassium +854.2%
Contains more IronIron +3669.2%
Contains more CopperCopper +3617%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +7646.2%

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10472.7%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more Vitamin B3Vitamin B3 +3468.8%
Contains more Vitamin B5Vitamin B5 +1041.6%
Contains more Vitamin B6Vitamin B6 +1547.9%
Contains more FolateFolate +1500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +66.6%
Contains more WaterWater +569.6%
Contains more FatsFats +24.1%
Contains more CarbsCarbs +2281.3%
Contains more OtherOther +83.2%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +66%
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +2004.6%

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 Safflower
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Safflower DV% diff.
Copper 0.047mg 1.747mg 189%
Polyunsaturated fat 1.341g 28.223g 179%
Vitamin B12 3.06µg 0µg 128%
Vitamin B1 0.011mg 1.163mg 96%
Manganese 0.026mg 2.014mg 86%
Vitamin B6 0.071mg 1.17mg 85%
Calcium 890mg 78mg 81%
Magnesium 33mg 353mg 76%
Vitamin B5 0.353mg 4.03mg 74%
Saturated fat 18.227g 3.682g 66%
Iron 0.13mg 4.9mg 60%
Selenium 30µg 55%
Folate 10µg 160µg 38%
Vitamin A 288µg 3µg 32%
Cholesterol 93mg 0mg 31%
Protein 26.96g 16.18g 22%
Potassium 72mg 687mg 18%
Vitamin B3 0.064mg 2.284mg 14%
Carbs 1.44g 34.29g 11%
Fats 30.99g 38.45g 11%
Phosphorus 574mg 644mg 10%
Vitamin B2 0.302mg 0.415mg 9%
Sodium 187mg 3mg 8%
Monounsaturated fat 8.046g 4.848g 8%
Calories 393kcal 517kcal 6%
Zinc 4.37mg 5.05mg 6%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Net carbs 1.44g 34.29g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.183mg 0%
Threonine 1.038mg 0.586mg 0%
Isoleucine 1.537mg 0.717mg 0%
Leucine 2.959mg 1.154mg 0%
Lysine 2.585mg 0.534mg 0%
Methionine 0.784mg 0.284mg 0%
Phenylalanine 1.662mg 0.806mg 0%
Valine 2.139mg 1.025mg 0%
Histidine 1.065mg 0.452mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
82%
Safflower
Minerals Daily Need Coverage Score
87%
Swiss cheese
178%
Safflower

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 184mg)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 14.545g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 27)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.8)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.