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Swiss cheese vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between Swiss cheese and vegetable

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, and zinc; however, vegetable has more vitamin A, vitamin K, and fiber.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Vegetable has a higher glycemic index than Swiss cheese.

Food types used in this article are Cheese, swiss and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Swiss cheese vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +3460%
Contains more ZincZinc +791.8%
Contains more PhosphorusPhosphorus +1025.5%
Contains more SeleniumSelenium +9900%
Contains more PotassiumPotassium +134.7%
Contains more IronIron +530.8%
Contains more CopperCopper +76.6%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +1357.7%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin AVitamin A +34.6%
Contains more Vitamin EVitamin E +57.9%
Contains more Vitamin B2Vitamin B2 +151.7%
Contains more Vitamin B5Vitamin B5 +133.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +545.5%
Contains more Vitamin B3Vitamin B3 +1229.7%
Contains more Vitamin KVitamin K +1578.6%
Contains more FolateFolate +90%
Contains more CholineCholine +55.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Vegetable DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 25mg 87%
Saturated fat 18.227g 0.031g 83%
Phosphorus 574mg 51mg 75%
Selenium 30µg 0.3µg 54%
Protein 26.96g 2.86g 48%
Fats 30.99g 0.15g 47%
Zinc 4.37mg 0.49mg 35%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.01g 20%
Fiber 0g 4.4g 18%
Vitamin K 1.4µg 23.5µg 18%
Calories 393kcal 65kcal 16%
Manganese 0.026mg 0.379mg 15%
Vitamin B2 0.302mg 0.12mg 14%
Iron 0.13mg 0.82mg 9%
Polyunsaturated fat 1.341g 0.072g 8%
Vitamin A 288µg 214µg 8%
Sodium 187mg 35mg 7%
Vitamin B1 0.011mg 0.071mg 5%
Vitamin B3 0.064mg 0.851mg 5%
Vitamin B5 0.353mg 0.151mg 4%
Carbs 1.44g 13.09g 4%
Vitamin C 0mg 3.2mg 4%
Copper 0.047mg 0.083mg 4%
Magnesium 33mg 22mg 3%
Potassium 72mg 169mg 3%
Folate 10µg 19µg 2%
Choline 15.5mg 24.1mg 2%
Vitamin E 0.6mg 0.38mg 1%
Net carbs 1.44g 8.69g N/A
Sugar 0g 3.12g N/A
Vitamin B6 0.071mg 0.074mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.029mg 0%
Threonine 1.038mg 0.115mg 0%
Isoleucine 1.537mg 0.139mg 0%
Leucine 2.959mg 0.19mg 0%
Lysine 2.585mg 0.17mg 0%
Methionine 0.784mg 0.034mg 0%
Phenylalanine 1.662mg 0.12mg 0%
Valine 2.139mg 0.149mg 0%
Histidine 1.065mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +842.7%
Contains more FatsFats +20560%
Contains more OtherOther +344.8%
Contains more CarbsCarbs +809%
Contains more WaterWater +121.2%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +80360%
Contains more Poly. FatPolyunsaturated fat +1762.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.