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  6. Swiss cheese vs. Spread

Swiss cheese vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and spread

  • Swiss cheese has more calcium, vitamin B12, phosphorus, selenium, zinc, and vitamin A, while spread has more vitamin B1.
  • Swiss cheese covers your daily need for calcium, 88% more than spread.
  • Swiss cheese contains 12 times more vitamin A than spread. While Swiss cheese contains 1047IU of vitamin A, spread contains only 87IU.
  • The amount of saturated fat in spread is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of Swiss cheese is 27.

These are the specific foods used in this comparison Cheese, swiss and Sandwich spread, pork, beef.

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.
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%
Spread
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +7316.7%
Contains more ZincZinc +328.4%
Contains more PhosphorusPhosphorus +872.9%
Contains less SodiumSodium -81.5%
Contains more SeleniumSelenium +209.3%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +507.7%
Contains more CopperCopper +176.6%
~equal in Manganese ~0.026mg

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%
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +1007.7%
Contains more Vitamin B2Vitamin B2 +125.4%
Contains more Vitamin B12Vitamin B12 +173.2%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1463.6%
Contains more Vitamin B3Vitamin B3 +2603.1%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B6Vitamin B6 +69%
Contains more Vitamin KVitamin K +14.3%
Contains more CholineCholine +301.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Spread DV% diff.
Calcium 890mg 12mg 88%
Vitamin B12 3.06µg 1.12µg 81%
Phosphorus 574mg 59mg 74%
Saturated fat 18.227g 5.977g 56%
Protein 26.96g 7.66g 39%
Selenium 30µg 9.7µg 37%
Sodium 187mg 1013mg 36%
Zinc 4.37mg 1.02mg 30%
Vitamin A 288µg 26µg 29%
Fats 30.99g 17.34g 21%
Cholesterol 93mg 38mg 18%
Vitamin B2 0.302mg 0.134mg 13%
Vitamin B1 0.011mg 0.172mg 13%
Vitamin B3 0.064mg 1.73mg 10%
Choline 15.5mg 62.3mg 9%
Copper 0.047mg 0.13mg 9%
Calories 393kcal 235kcal 8%
Vitamin E 0.6mg 1.74mg 8%
Polyunsaturated fat 1.341g 2.565g 8%
Iron 0.13mg 0.79mg 8%
Magnesium 33mg 8mg 6%
Vitamin B6 0.071mg 0.12mg 4%
Carbs 1.44g 11.94g 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.353mg 0.43mg 2%
Folate 10µg 2µg 2%
Fiber 0g 0.2g 1%
Potassium 72mg 110mg 1%
Monounsaturated fat 8.046g 7.584g 1%
Net carbs 1.44g 11.74g N/A
Manganese 0.026mg 0.026mg 0%
Vitamin K 1.4µg 1.6µg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.082mg 0%
Threonine 1.038mg 0.334mg 0%
Isoleucine 1.537mg 0.334mg 0%
Leucine 2.959mg 0.6mg 0%
Lysine 2.585mg 0.663mg 0%
Methionine 0.784mg 0.196mg 0%
Phenylalanine 1.662mg 0.301mg 0%
Valine 2.139mg 0.356mg 0%
Histidine 1.065mg 0.279mg 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 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
Spread
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +252%
Contains more FatsFats +78.7%
Contains more CarbsCarbs +729.2%
Contains more WaterWater +60.2%
~equal in Other ~2.78g

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -67.2%
Contains more Poly. FatPolyunsaturated fat +91.3%
~equal in Monounsaturated fat ~7.584g

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/174583/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.