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Swiss cheese vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and soba

  • Swiss cheese has more vitamin B12, calcium, phosphorus, zinc, vitamin B2, and vitamin A; however, soba is higher in manganese and vitamin B1.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than soba.
  • The glycemic index of soba is higher.

Food varieties used in this article are Cheese, swiss and Noodles, japanese, soba, cooked.

Infographic

Swiss cheese vs Soba 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%
Soba
Soba
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +22150%
Contains more PotassiumPotassium +105.7%
Contains more CopperCopper +487.5%
Contains more ZincZinc +3541.7%
Contains more PhosphorusPhosphorus +2196%
Contains more SeleniumSelenium +∞%
Contains more IronIron +269.2%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +1338.5%

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%
Soba
Soba
2
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% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1061.5%
Contains more Vitamin B5Vitamin B5 +50.2%
Contains more Vitamin B6Vitamin B6 +77.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +754.5%
Contains more Vitamin B3Vitamin B3 +696.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Soba DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 4mg 89%
Saturated fat 18.227g 0.019g 83%
Phosphorus 574mg 25mg 78%
Selenium 30µg 55%
Fats 30.99g 0.1g 48%
Protein 26.96g 5.06g 44%
Zinc 4.37mg 0.12mg 39%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.026mg 21%
Monounsaturated fat 8.046g 0.026g 20%
Manganese 0.026mg 0.374mg 15%
Calories 393kcal 99kcal 15%
Polyunsaturated fat 1.341g 0.031g 9%
Vitamin B1 0.011mg 0.094mg 7%
Carbs 1.44g 21.44g 7%
Magnesium 33mg 9mg 6%
Sodium 187mg 60mg 6%
Iron 0.13mg 0.48mg 4%
Copper 0.047mg 0.008mg 4%
Vitamin E 0.6mg 4%
Vitamin B3 0.064mg 0.51mg 3%
Choline 15.5mg 3%
Vitamin B5 0.353mg 0.235mg 2%
Vitamin B6 0.071mg 0.04mg 2%
Potassium 72mg 35mg 1%
Vitamin K 1.4µg 1%
Folate 10µg 7µg 1%
Net carbs 1.44g 21.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.072mg 0%
Threonine 1.038mg 0.177mg 0%
Isoleucine 1.537mg 0.195mg 0%
Leucine 2.959mg 0.33mg 0%
Lysine 2.585mg 0.214mg 0%
Methionine 0.784mg 0.072mg 0%
Phenylalanine 1.662mg 0.217mg 0%
Valine 2.139mg 0.249mg 0%
Histidine 1.065mg 0.119mg 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

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
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +432.8%
Contains more FatsFats +30890%
Contains more OtherOther +664.1%
Contains more CarbsCarbs +1388.9%
Contains more WaterWater +94%

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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +30846.2%
Contains more Poly. FatPolyunsaturated fat +4225.8%
Contains less Sat. FatSaturated fat -99.9%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.