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  6. Swiss cheese vs. Seed

Swiss cheese vs. Seed — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and Seed?

  • Swiss cheese is richer in Vitamin B12, yet Seed is richer in Fiber, Manganese, Copper, Iron, Magnesium, Vitamin B3, Vitamin B1, and Selenium.
  • Seed's daily need coverage for Fiber is 138% higher.
  • Seed contains less Saturated Fat.

We used Cheese, swiss and Seeds, chia seeds, dried types in this comparison.

Infographic

Swiss cheese vs Seed 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.
Swiss cheese
Swiss cheese
1
:
9
Seed
Seed
Contains more Calcium +41%
Contains more Iron +5838.5%
Contains more Magnesium +915.2%
Contains more Phosphorus +49.8%
Contains more Potassium +465.3%
Contains less Sodium -91.4%
Contains more Copper +1866%
Contains more Manganese +10373.1%
Contains more Selenium +84%
Equal in Zinc - 4.58
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +41%
Contains more Iron +5838.5%
Contains more Magnesium +915.2%
Contains more Phosphorus +49.8%
Contains more Potassium +465.3%
Contains less Sodium -91.4%
Contains more Copper +1866%
Contains more Manganese +10373.1%
Contains more Selenium +84%
Equal in Zinc - 4.58

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
Swiss cheese
8
:
4
Seed
Seed
Contains more Vitamin A +1838.9%
Contains more Vitamin E +20%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5536.4%
Contains more Vitamin B3 +13696.9%
Contains more Folate +390%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +1838.9%
Contains more Vitamin E +20%
Contains more Vitamin B2 +77.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +5536.4%
Contains more Vitamin B3 +13696.9%
Contains more Folate +390%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Seed
Seed
Contains more Protein +63%
Contains more Water +548.8%
Contains more Carbs +2825%
Contains more Other +61.1%
Equal in Fats - 30.74
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +63%
Contains more Water +548.8%
Contains more Carbs +2825%
Contains more Other +61.1%
Equal in Fats - 30.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
1
:
2
Seed
Seed
Contains more Monounsaturated Fat +248.5%
Contains less Saturated Fat -81.7%
Contains more Polyunsaturated fat +1664.7%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +248.5%
Contains less Saturated Fat -81.7%
Contains more Polyunsaturated fat +1664.7%

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 Seed
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Swiss cheese Seed Opinion
Net carbs 1.44g 7.72g Seed
Protein 26.96g 16.54g Swiss cheese
Fats 30.99g 30.74g Swiss cheese
Carbs 1.44g 42.12g Seed
Calories 393kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 890mg 631mg Swiss cheese
Iron 0.13mg 7.72mg Seed
Magnesium 33mg 335mg Seed
Phosphorus 574mg 860mg Seed
Potassium 72mg 407mg Seed
Sodium 187mg 16mg Seed
Zinc 4.37mg 4.58mg Seed
Copper 0.047mg 0.924mg Seed
Manganese 0.026mg 2.723mg Seed
Selenium 30µg 55.2µg Seed
Vitamin A 1047IU 54IU Swiss cheese
Vitamin A RAE 288µg Swiss cheese
Vitamin E 0.6mg 0.5mg Swiss cheese
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.011mg 0.62mg Seed
Vitamin B2 0.302mg 0.17mg Swiss cheese
Vitamin B3 0.064mg 8.83mg Seed
Vitamin B5 0.353mg Swiss cheese
Vitamin B6 0.071mg Swiss cheese
Folate 10µg 49µg Seed
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg Swiss cheese
Tryptophan 0.401mg 0.436mg Seed
Threonine 1.038mg 0.709mg Swiss cheese
Isoleucine 1.537mg 0.801mg Swiss cheese
Leucine 2.959mg 1.371mg Swiss cheese
Lysine 2.585mg 0.97mg Swiss cheese
Methionine 0.784mg 0.588mg Swiss cheese
Phenylalanine 1.662mg 1.016mg Swiss cheese
Valine 2.139mg 0.95mg Swiss cheese
Histidine 1.065mg 0.531mg Swiss cheese
Cholesterol 93mg 0mg Seed
Trans Fat 0.987g 0.14g Seed
Saturated Fat 18.227g 3.33g Seed
Omega-3 - DPA 0.018g Swiss cheese
Monounsaturated Fat 8.046g 2.309g Swiss cheese
Polyunsaturated fat 1.341g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g 5.835g Seed
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g 17.83g Seed
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
Minerals Daily Need Coverage Score
87%
Swiss cheese
221%
Seed

Comparison summary

Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 171mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 14.897g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.