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Swiss cheese vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and waffle?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, zinc, and vitamin A, yet waffle is higher in selenium, iron, and vitamin B1.
  • Swiss cheese's daily need coverage for vitamin B12 is 117% more.
  • Swiss cheese has 6 times more zinc than waffle. While Swiss cheese has 4.37mg of zinc, waffle has only 0.68mg.
  • The amount of saturated fat in waffle is lower.
  • The glycemic index of Swiss cheese is lower.

We used Cheese, swiss and Waffles, plain, prepared from recipe types in this article.

Infographic

Swiss cheese vs Waffle infographic
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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%
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +249%
Contains more ZincZinc +542.6%
Contains more PhosphorusPhosphorus +202.1%
Contains less SodiumSodium -63.4%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +1676.9%
Contains more CopperCopper +31.9%
Contains more ManganeseManganese +919.2%
Contains more SeleniumSelenium +54%

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%
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin AVitamin A +343.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin B12Vitamin B12 +1124%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2290.9%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B3Vitamin B3 +3139.1%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more FolateFolate +360%
~equal in Vitamin D ~µg

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
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +241.3%
Contains more FatsFats +119.8%
Contains more CarbsCarbs +2184.7%
Contains more WaterWater +11.6%
~equal in Other ~3.1g

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains more Mono. FatMonounsaturated fat +128.5%
Contains less Sat. FatSaturated fat -84.3%
Contains more Poly. FatPolyunsaturated fat +406%

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Waffle DV% diff.
Vitamin B12 3.06µg 0.25µg 117%
Saturated fat 18.227g 2.866g 70%
Calcium 890mg 255mg 64%
Phosphorus 574mg 190mg 55%
Protein 26.96g 7.9g 38%
Polyunsaturated fat 1.341g 6.785g 36%
Zinc 4.37mg 0.68mg 34%
Selenium 30µg 46.2µg 29%
Iron 0.13mg 2.31mg 27%
Fats 30.99g 14.1g 26%
Vitamin A 288µg 65µg 25%
Vitamin B1 0.011mg 0.263mg 21%
Sodium 187mg 511mg 14%
Vitamin B3 0.064mg 2.073mg 13%
Monounsaturated fat 8.046g 3.521g 11%
Carbs 1.44g 32.9g 10%
Manganese 0.026mg 0.265mg 10%
Folate 10µg 46µg 9%
Cholesterol 93mg 69mg 8%
Calories 393kcal 291kcal 5%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Vitamin B2 0.302mg 0.347mg 3%
Vitamin B5 0.353mg 0.485mg 3%
Potassium 72mg 159mg 3%
Magnesium 33mg 19mg 3%
Copper 0.047mg 0.062mg 2%
Vitamin K 1.4µg 1%
Vitamin B6 0.071mg 0.056mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 1.44g 32.9g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.099mg 0%
Threonine 1.038mg 0.289mg 0%
Isoleucine 1.537mg 0.362mg 0%
Leucine 2.959mg 0.63mg 0%
Lysine 2.585mg 0.384mg 0%
Methionine 0.784mg 0.179mg 0%
Phenylalanine 1.662mg 0.395mg 0%
Valine 2.139mg 0.409mg 0%
Histidine 1.065mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A
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 Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Waffle
Minerals Daily Need Coverage Score
87%
Swiss cheese
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 15.361g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $3.6)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 324mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 49)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.