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  6. Swiss cheese vs. Spelt

Swiss cheese vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and spelt

  • Swiss cheese is richer in vitamin B12, calcium, and selenium, while spelt is higher in manganese, iron, copper, fiber, and vitamin B3.
  • Spelt covers your daily manganese needs 129% more than Swiss cheese.
  • Spelt is lower in cholesterol.
  • Spelt has a higher glycemic index (63) than Swiss cheese (27).

Specific food types used in this comparison are Cheese, swiss and Spelt, uncooked.

Infographic

Swiss cheese vs Spelt 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%
Spelt
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +3196.3%
Contains more ZincZinc +33.2%
Contains more PhosphorusPhosphorus +43.1%
Contains more SeleniumSelenium +156.4%
Contains more MagnesiumMagnesium +312.1%
Contains more PotassiumPotassium +438.9%
Contains more IronIron +3315.4%
Contains more CopperCopper +987.2%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +11373.1%

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%
Spelt
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +167.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin B1Vitamin B1 +3209.1%
Contains more Vitamin B3Vitamin B3 +10592.2%
Contains more Vitamin B5Vitamin B5 +202.5%
Contains more Vitamin B6Vitamin B6 +223.9%
Contains more Vitamin KVitamin K +157.1%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Spelt DV% diff.
Manganese 0.026mg 2.983mg 129%
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 27mg 86%
Saturated fat 18.227g 0.406g 81%
Iron 0.13mg 4.44mg 54%
Copper 0.047mg 0.511mg 52%
Fats 30.99g 2.43g 44%
Fiber 0g 10.7g 43%
Vitamin B3 0.064mg 6.843mg 42%
Selenium 30µg 11.7µg 33%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B1 0.011mg 0.364mg 29%
Protein 26.96g 14.57g 25%
Phosphorus 574mg 401mg 25%
Magnesium 33mg 136mg 25%
Carbs 1.44g 70.19g 23%
Starch 53.92g 22%
Monounsaturated fat 8.046g 0.445g 19%
Vitamin B2 0.302mg 0.113mg 15%
Vitamin B5 0.353mg 1.068mg 14%
Vitamin B6 0.071mg 0.23mg 12%
Zinc 4.37mg 3.28mg 10%
Folate 10µg 45µg 9%
Potassium 72mg 388mg 9%
Sodium 187mg 8mg 8%
Choline 15.5mg 3%
Calories 393kcal 338kcal 3%
Vitamin K 1.4µg 3.6µg 2%
Vitamin E 0.6mg 0.79mg 1%
Polyunsaturated fat 1.341g 1.258g 1%
Net carbs 1.44g 59.49g N/A
Sugar 0g 6.82g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.132mg 0%
Threonine 1.038mg 0.443mg 0%
Isoleucine 1.537mg 0.552mg 0%
Leucine 2.959mg 1.07mg 0%
Lysine 2.585mg 0.409mg 0%
Methionine 0.784mg 0.258mg 0%
Phenylalanine 1.662mg 0.737mg 0%
Valine 2.139mg 0.681mg 0%
Histidine 1.065mg 0.36mg 0%
Fructose 0g 0.24g 0%
Omega-3 - ALA 0.125g 0.065g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g 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
Spelt
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +85%
Contains more FatsFats +1175.3%
Contains more WaterWater +241.5%
Contains more OtherOther +66.5%
Contains more CarbsCarbs +4774.3%

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1708.1%
Contains less Sat. FatSaturated fat -97.8%
~equal in Polyunsaturated fat ~1.258g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.