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  6. Swiss cheese vs. Winged bean

Swiss cheese vs. Winged bean — In-Depth Nutrition Comparison

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How are Swiss cheese and winged bean different?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, and zinc; however, winged bean is richer in copper, vitamin B1, and iron.
  • Daily need coverage for copper for winged bean is 149% higher.
  • Winged bean has less cholesterol.

Cheese, swiss and Winged bean tuber, raw are the varieties used in this article.

Infographic

Swiss cheese vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +2866.7%
Contains more ZincZinc +214.4%
Contains more PhosphorusPhosphorus +1175.6%
Contains more SeleniumSelenium +4185.7%
Contains more PotassiumPotassium +713.9%
Contains more IronIron +1438.5%
Contains more CopperCopper +2848.9%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +1946.2%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +102.7%
Contains more Vitamin B5Vitamin B5 +204.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3345.5%
Contains more Vitamin B3Vitamin B3 +2462.5%
Contains more FolateFolate +90%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Winged bean DV% diff.
Copper 0.047mg 1.386mg 149%
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 30mg 86%
Saturated fat 18.227g 0.222g 82%
Phosphorus 574mg 45mg 76%
Selenium 30µg 0.7µg 53%
Fats 30.99g 0.9g 46%
Vitamin A 288µg 0µg 32%
Vitamin B1 0.011mg 0.379mg 31%
Cholesterol 93mg 0mg 31%
Protein 26.96g 11.6g 31%
Zinc 4.37mg 1.39mg 27%
Iron 0.13mg 2mg 23%
Manganese 0.026mg 0.532mg 22%
Monounsaturated fat 8.046g 0.234g 20%
Potassium 72mg 586mg 15%
Vitamin B2 0.302mg 0.149mg 12%
Calories 393kcal 148kcal 12%
Vitamin B3 0.064mg 1.64mg 10%
Carbs 1.44g 28.1g 9%
Polyunsaturated fat 1.341g 0.174g 8%
Sodium 187mg 35mg 7%
Vitamin B5 0.353mg 0.116mg 5%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Magnesium 33mg 24mg 2%
Folate 10µg 19µg 2%
Vitamin K 1.4µg 1%
Net carbs 1.44g 28.1g N/A
Vitamin B6 0.071mg 0.075mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.252mg 0%
Threonine 1.038mg 0.451mg 0%
Isoleucine 1.537mg 0.425mg 0%
Leucine 2.959mg 0.64mg 0%
Lysine 2.585mg 0.592mg 0%
Methionine 0.784mg 0.143mg 0%
Phenylalanine 1.662mg 0.451mg 0%
Valine 2.139mg 0.599mg 0%
Histidine 1.065mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +132.4%
Contains more FatsFats +3343.3%
Contains more OtherOther +49%
Contains more CarbsCarbs +1851.4%
Contains more WaterWater +52.5%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +3338.5%
Contains more Poly. FatPolyunsaturated fat +670.7%
Contains less Sat. FatSaturated fat -98.8%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.