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  6. Swiss cheese vs. Wild rice raw

Swiss cheese vs. Wild rice raw — In-Depth Nutrition Comparison

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How are Swiss cheese and wild rice raw different?

  • Swiss cheese is richer in vitamin B12, calcium, and selenium, while wild rice raw is higher in manganese, copper, vitamin B3, magnesium, and fiber.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than wild rice raw.
  • Wild rice raw has a higher glycemic index (57) than Swiss cheese (27).

Cheese, swiss and Wild rice, raw types were used in this article.

Infographic

Swiss cheese vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +4138.1%
Contains more PhosphorusPhosphorus +32.6%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +436.4%
Contains more PotassiumPotassium +493.1%
Contains more IronIron +1407.7%
Contains more CopperCopper +1014.9%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +5011.5%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +36.7%
Contains more Vitamin B1Vitamin B1 +945.5%
Contains more Vitamin B3Vitamin B3 +10420.3%
Contains more Vitamin B5Vitamin B5 +204.2%
Contains more Vitamin B6Vitamin B6 +450.7%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +850%
Contains more CholineCholine +125.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Wild rice raw DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 21mg 87%
Saturated fat 18.227g 0.156g 82%
Manganese 0.026mg 1.329mg 57%
Copper 0.047mg 0.524mg 53%
Selenium 30µg 2.8µg 49%
Fats 30.99g 1.08g 46%
Vitamin B3 0.064mg 6.733mg 42%
Magnesium 33mg 177mg 34%
Vitamin A 288µg 1µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B6 0.071mg 0.391mg 25%
Fiber 0g 6.2g 25%
Protein 26.96g 14.73g 24%
Carbs 1.44g 74.9g 24%
Iron 0.13mg 1.96mg 23%
Folate 10µg 95µg 21%
Phosphorus 574mg 433mg 20%
Monounsaturated fat 8.046g 0.159g 20%
Vitamin B5 0.353mg 1.074mg 14%
Zinc 4.37mg 5.96mg 14%
Potassium 72mg 427mg 10%
Vitamin B1 0.011mg 0.115mg 9%
Sodium 187mg 7mg 8%
Polyunsaturated fat 1.341g 0.676g 4%
Choline 15.5mg 35mg 4%
Vitamin B2 0.302mg 0.262mg 3%
Calories 393kcal 357kcal 2%
Vitamin E 0.6mg 0.82mg 1%
Net carbs 1.44g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin K 1.4µg 1.9µg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.179mg 0%
Threonine 1.038mg 0.469mg 0%
Isoleucine 1.537mg 0.618mg 0%
Leucine 2.959mg 1.018mg 0%
Lysine 2.585mg 0.629mg 0%
Methionine 0.784mg 0.438mg 0%
Phenylalanine 1.662mg 0.721mg 0%
Valine 2.139mg 0.858mg 0%
Histidine 1.065mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +83%
Contains more FatsFats +2769.4%
Contains more WaterWater +384.9%
Contains more OtherOther +94.8%
Contains more CarbsCarbs +5101.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4960.4%
Contains more Poly. FatPolyunsaturated fat +98.4%
Contains less Sat. FatSaturated fat -99.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.