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  6. Swiss cheese vs. Wasabi

Swiss cheese vs. Wasabi — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and wasabi

  • Swiss cheese is richer in vitamin B12, calcium, phosphorus, zinc, and vitamin A, while wasabi is higher in vitamin C, fiber, manganese, and vitamin B6.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than wasabi.
  • Wasabi has a higher glycemic index (41) than Swiss cheese (27).

Specific food types used in this comparison are Cheese, swiss and Wasabi, root, raw.

Infographic

Swiss cheese vs Wasabi 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%
Wasabi
Wasabi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more CalciumCalcium +595.3%
Contains more ZincZinc +169.8%
Contains more PhosphorusPhosphorus +617.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +688.9%
Contains more IronIron +692.3%
Contains more CopperCopper +229.8%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +1403.8%

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%
Wasabi
Wasabi
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +14300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +164.9%
Contains more Vitamin B5Vitamin B5 +73.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1090.9%
Contains more Vitamin B3Vitamin B3 +1060.9%
Contains more Vitamin B6Vitamin B6 +285.9%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Wasabi DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 83%
Calcium 890mg 128mg 76%
Phosphorus 574mg 80mg 71%
Selenium 30µg 55%
Fats 30.99g 0.63g 47%
Vitamin C 0mg 41.9mg 47%
Protein 26.96g 4.8g 44%
Vitamin A 288µg 2µg 32%
Fiber 0g 7.8g 31%
Cholesterol 93mg 0mg 31%
Zinc 4.37mg 1.62mg 25%
Monounsaturated fat 8.046g 20%
Manganese 0.026mg 0.391mg 16%
Vitamin B6 0.071mg 0.274mg 16%
Potassium 72mg 568mg 15%
Vitamin B2 0.302mg 0.114mg 14%
Calories 393kcal 109kcal 14%
Copper 0.047mg 0.155mg 12%
Iron 0.13mg 1.03mg 11%
Vitamin B1 0.011mg 0.131mg 10%
Magnesium 33mg 69mg 9%
Polyunsaturated fat 1.341g 9%
Sodium 187mg 17mg 7%
Carbs 1.44g 23.54g 7%
Vitamin E 0.6mg 4%
Vitamin B3 0.064mg 0.743mg 4%
Vitamin B5 0.353mg 0.203mg 3%
Choline 15.5mg 3%
Folate 10µg 18µg 2%
Vitamin K 1.4µg 1%
Net carbs 1.44g 15.74g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 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 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
Wasabi
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +461.7%
Contains more FatsFats +4819%
Contains more OtherOther +55.2%
Contains more CarbsCarbs +1534.7%
Contains more WaterWater +83.7%

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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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.