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  6. Swiss cheese vs. Tamarind

Swiss cheese vs. Tamarind — In-Depth Nutrition Comparison

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Important differences between Swiss cheese and tamarind

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc; however, tamarind is richer in vitamin B1, iron, and fiber.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.

The food varieties used in the comparison are Cheese, swiss and Tamarinds, raw.

Infographic

Swiss cheese vs Tamarind 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more CalciumCalcium +1102.7%
Contains more ZincZinc +4270%
Contains more PhosphorusPhosphorus +408%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2207.7%
Contains more MagnesiumMagnesium +178.8%
Contains more PotassiumPotassium +772.2%
Contains more IronIron +2053.8%
Contains more CopperCopper +83%
Contains less SodiumSodium -85%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin AVitamin A +14300%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +98.7%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +80.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3790.9%
Contains more Vitamin B3Vitamin B3 +2928.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.066mg

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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +862.9%
Contains more FatsFats +5065%
Contains more WaterWater +19.8%
Contains more CarbsCarbs +4240.3%
~equal in Other ~2.7g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +4345.3%
Contains more Poly. FatPolyunsaturated fat +2172.9%
Contains less Sat. FatSaturated fat -98.5%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Tamarind DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.272g 82%
Calcium 890mg 74mg 82%
Phosphorus 574mg 113mg 66%
Selenium 30µg 1.3µg 52%
Protein 26.96g 2.8g 48%
Fats 30.99g 0.6g 47%
Zinc 4.37mg 0.1mg 39%
Vitamin B1 0.011mg 0.428mg 35%
Iron 0.13mg 2.8mg 33%
Vitamin A 288µg 2µg 32%
Cholesterol 93mg 0mg 31%
Fiber 0g 5.1g 20%
Carbs 1.44g 62.5g 20%
Monounsaturated fat 8.046g 0.181g 20%
Potassium 72mg 628mg 16%
Magnesium 33mg 92mg 14%
Vitamin B3 0.064mg 1.938mg 12%
Vitamin B2 0.302mg 0.152mg 12%
Polyunsaturated fat 1.341g 0.059g 9%
Calories 393kcal 239kcal 8%
Sodium 187mg 28mg 7%
Copper 0.047mg 0.086mg 4%
Vitamin B5 0.353mg 0.143mg 4%
Vitamin C 0mg 3.5mg 4%
Vitamin E 0.6mg 0.1mg 3%
Manganese 0.026mg 1%
Vitamin K 1.4µg 2.8µg 1%
Folate 10µg 14µg 1%
Choline 15.5mg 8.6mg 1%
Net carbs 1.44g 57.4g N/A
Sugar 0g 38.8g N/A
Vitamin B6 0.071mg 0.066mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.018mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0.139mg 0%
Methionine 0.784mg 0.014mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Tamarind
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
18%
Tamarind
Minerals Daily Need Coverage Score
87%
Swiss cheese
34%
Tamarind

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 159mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 17.955g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 4)
Which food is cheaper?
Tamarind
Tamarind is cheaper (difference - $0.6)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 38.8g)
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.
Which food is richer in vitamins?
?
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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.