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Swiss cheese vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and flax seeds

  • Swiss cheese is richer in vitamin B12 and calcium, while flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, and iron.
  • Flax seeds cover your daily vitamin B1 needs 136% more than Swiss cheese.
  • Flax seeds are lower in cholesterol.

Specific food types used in this comparison are Cheese, swiss and Seeds, flaxseed.

Infographic

Swiss cheese vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +249%
Contains more SeleniumSelenium +18.1%
Contains more MagnesiumMagnesium +1087.9%
Contains more PotassiumPotassium +1029.2%
Contains more IronIron +4307.7%
Contains more CopperCopper +2495.7%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +9446.2%
~equal in Zinc ~4.34mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +14845.5%
Contains more Vitamin B3Vitamin B3 +4712.5%
Contains more Vitamin B5Vitamin B5 +179%
Contains more Vitamin B6Vitamin B6 +566.2%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +770%
Contains more CholineCholine +407.7%
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +47.4%
Contains more WaterWater +440.7%
Contains more FatsFats +36%
Contains more CarbsCarbs +1905.6%
Contains more OtherOther +24.5%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Poly. FatPolyunsaturated fat +2042.4%
~equal in Monounsaturated fat ~7.527g

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Flax seeds DV% diff.
Polyunsaturated fat 1.341g 28.73g 183%
Vitamin B1 0.011mg 1.644mg 136%
Copper 0.047mg 1.22mg 130%
Vitamin B12 3.06µg 0µg 128%
Fiber 0g 27.3g 109%
Manganese 0.026mg 2.482mg 107%
Magnesium 33mg 392mg 85%
Iron 0.13mg 5.73mg 70%
Saturated fat 18.227g 3.663g 66%
Calcium 890mg 255mg 64%
Vitamin A 288µg 0µg 32%
Vitamin B6 0.071mg 0.473mg 31%
Cholesterol 93mg 0mg 31%
Potassium 72mg 813mg 22%
Folate 10µg 87µg 19%
Vitamin B3 0.064mg 3.08mg 19%
Protein 26.96g 18.29g 17%
Fats 30.99g 42.16g 17%
Vitamin B5 0.353mg 0.985mg 13%
Choline 15.5mg 78.7mg 11%
Vitamin B2 0.302mg 0.161mg 11%
Phosphorus 574mg 642mg 10%
Carbs 1.44g 28.88g 9%
Selenium 30µg 25.4µg 8%
Calories 393kcal 534kcal 7%
Sodium 187mg 30mg 7%
Vitamin E 0.6mg 0.31mg 2%
Vitamin K 1.4µg 4.3µg 2%
Monounsaturated fat 8.046g 7.527g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 1.44g 1.58g N/A
Sugar 0g 1.55g N/A
Zinc 4.37mg 4.34mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.297mg 0%
Threonine 1.038mg 0.766mg 0%
Isoleucine 1.537mg 0.896mg 0%
Leucine 2.959mg 1.235mg 0%
Lysine 2.585mg 0.862mg 0%
Methionine 0.784mg 0.37mg 0%
Phenylalanine 1.662mg 0.957mg 0%
Valine 2.139mg 1.072mg 0%
Histidine 1.065mg 0.472mg 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 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 Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
87%
Swiss cheese
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 157mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 14.564g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.6)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is richer in minerals?
?
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.