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Swiss cheese vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and wheat ?

  • Swiss cheese is richer in vitamin B12 and calcium, yet wheat is richer in manganese, selenium, copper, iron, vitamin B3, and vitamin B1.
  • Wheat 's daily need coverage for manganese is 130% higher.
  • Wheat contains less cholesterol.
  • Swiss cheese has a lower glycemic index than wheat .

We used Cheese, swiss and Wheat, durum types in this comparison.

Infographic

Swiss cheese vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +2517.6%
Contains more PhosphorusPhosphorus +13%
Contains more MagnesiumMagnesium +336.4%
Contains more PotassiumPotassium +498.6%
Contains more IronIron +2607.7%
Contains more CopperCopper +1076.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +11484.6%
Contains more SeleniumSelenium +198%
~equal in Zinc ~4.16mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +149.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3709.1%
Contains more Vitamin B3Vitamin B3 +10428.1%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +490.1%
Contains more FolateFolate +330%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Wheat DV% diff.
Manganese 0.026mg 3.012mg 130%
Vitamin B12 3.06µg 0µg 128%
Selenium 30µg 89.4µg 108%
Calcium 890mg 34mg 86%
Saturated fat 18.227g 0.454g 81%
Copper 0.047mg 0.553mg 56%
Fats 30.99g 2.47g 44%
Iron 0.13mg 3.52mg 42%
Vitamin B3 0.064mg 6.738mg 42%
Vitamin B1 0.011mg 0.419mg 34%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Protein 26.96g 13.68g 27%
Vitamin B6 0.071mg 0.419mg 27%
Magnesium 33mg 144mg 26%
Carbs 1.44g 71.13g 23%
Monounsaturated fat 8.046g 0.344g 19%
Vitamin B2 0.302mg 0.121mg 14%
Vitamin B5 0.353mg 0.935mg 12%
Potassium 72mg 431mg 11%
Phosphorus 574mg 508mg 9%
Folate 10µg 43µg 8%
Sodium 187mg 2mg 8%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Calories 393kcal 339kcal 3%
Zinc 4.37mg 4.16mg 2%
Polyunsaturated fat 1.341g 0.978g 2%
Vitamin K 1.4µg 1%
Net carbs 1.44g 71.13g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.176mg 0%
Threonine 1.038mg 0.366mg 0%
Isoleucine 1.537mg 0.533mg 0%
Leucine 2.959mg 0.934mg 0%
Lysine 2.585mg 0.303mg 0%
Methionine 0.784mg 0.221mg 0%
Phenylalanine 1.662mg 0.681mg 0%
Valine 2.139mg 0.594mg 0%
Histidine 1.065mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +97.1%
Contains more FatsFats +1154.7%
Contains more WaterWater +244%
Contains more OtherOther +67.4%
Contains more CarbsCarbs +4839.6%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2239%
Contains more Poly. FatPolyunsaturated fat +37.1%
Contains less Sat. FatSaturated fat -97.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.