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Swiss cheese vs. Spread — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and Spread

  • Swiss cheese has more Phosphorus, however, Spread is higher in Vitamin K, Vitamin E , and Polyunsaturated fat.
  • Swiss cheese covers your daily Phosphorus needs 82% more than Spread.

Food varieties used in this article are Cheese, swiss and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Swiss cheese vs Spread 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.
Contains more Phosphorus +∞%
Contains more Potassium +500%
Contains less Sodium -75.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Contains more Phosphorus +∞%
Contains more Potassium +500%
Contains less Sodium -75.2%

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.
:
3
Spread
Contains more Vitamin A +328.7%
Contains more Vitamin E +183.3%
Contains more Vitamin K +778.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Contains more Vitamin A +328.7%
Contains more Vitamin E +183.3%
Contains more Vitamin K +778.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +81.2%
Contains more Carbs +∞%
Contains more Other +44%
Contains more Water +114.8%
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more Protein +∞%
Contains more Fats +81.2%
Contains more Carbs +∞%
Contains more Other +44%
Contains more Water +114.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.8%
Contains more Polyunsaturated fat +196.8%
Equal in Monounsaturated Fat - 7.6
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Contains less Saturated Fat -87.8%
Contains more Polyunsaturated fat +196.8%
Equal in Monounsaturated Fat - 7.6

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Spread Opinion
Net carbs 1.44g 0g Swiss cheese
Protein 26.96g 0g Swiss cheese
Fats 30.99g 17.1g Swiss cheese
Carbs 1.44g 0g Swiss cheese
Calories 393kcal 158kcal Swiss cheese
Calcium 890mg Swiss cheese
Iron 0.13mg Swiss cheese
Magnesium 33mg Swiss cheese
Phosphorus 574mg 0mg Swiss cheese
Potassium 72mg 12mg Swiss cheese
Sodium 187mg 755mg Swiss cheese
Zinc 4.37mg Swiss cheese
Copper 0.047mg Swiss cheese
Manganese 0.026mg Swiss cheese
Selenium 30µg Swiss cheese
Vitamin A 1047IU 4489IU Spread
Vitamin A RAE 288µg Swiss cheese
Vitamin E 0.6mg 1.7mg Spread
Vitamin B1 0.011mg Swiss cheese
Vitamin B2 0.302mg Swiss cheese
Vitamin B3 0.064mg Swiss cheese
Vitamin B5 0.353mg Swiss cheese
Vitamin B6 0.071mg Swiss cheese
Folate 10µg Swiss cheese
Vitamin B12 3.06µg Swiss cheese
Vitamin K 1.4µg 12.3µg Spread
Tryptophan 0.401mg Swiss cheese
Threonine 1.038mg Swiss cheese
Isoleucine 1.537mg Swiss cheese
Leucine 2.959mg Swiss cheese
Lysine 2.585mg Swiss cheese
Methionine 0.784mg Swiss cheese
Phenylalanine 1.662mg Swiss cheese
Valine 2.139mg Swiss cheese
Histidine 1.065mg Swiss cheese
Cholesterol 93mg 0mg Spread
Trans Fat 0.987g 2.45g Swiss cheese
Saturated Fat 18.227g 2.22g Spread
Omega-3 - DPA 0.018g Swiss cheese
Monounsaturated Fat 8.046g 7.6g Swiss cheese
Polyunsaturated fat 1.341g 3.98g Spread
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
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 Spread
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
28%
Spread
Minerals Daily Need Coverage Score
87%
Swiss cheese
10%
Spread

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 568mg)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 16.007g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 27)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.