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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, Vitamin A RAE, and Zinc, however, Winged bean is richer in Copper, and Vitamin B1.
  • Daily need coverage for Copper from 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.
Swiss cheese
Swiss cheese
5
:
5
Winged bean
Winged bean
Contains more Calcium +2866.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +1175.6%
Contains more Zinc +214.4%
Contains more Selenium +4185.7%
Contains more Iron +1438.5%
Contains more Potassium +713.9%
Contains less Sodium -81.3%
Contains more Copper +2848.9%
Contains more Manganese +1946.2%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +2866.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +1175.6%
Contains more Zinc +214.4%
Contains more Selenium +4185.7%
Contains more Iron +1438.5%
Contains more Potassium +713.9%
Contains less Sodium -81.3%
Contains more Copper +2848.9%
Contains more Manganese +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.
Swiss cheese
Swiss cheese
6
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B5 +204.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3345.5%
Contains more Vitamin B3 +2462.5%
Contains more Folate +90%
Equal in Vitamin B6 - 0.075
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +102.7%
Contains more Vitamin B5 +204.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3345.5%
Contains more Vitamin B3 +2462.5%
Contains more Folate +90%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Winged bean
Winged bean
Contains more Protein +132.4%
Contains more Fats +3343.3%
Contains more Other +49%
Contains more Carbs +1851.4%
Contains more Water +52.5%
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Winged bean
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 Protein +132.4%
Contains more Fats +3343.3%
Contains more Other +49%
Contains more Carbs +1851.4%
Contains more Water +52.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +3338.5%
Contains more Polyunsaturated fat +670.7%
Contains less Saturated Fat -98.8%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +3338.5%
Contains more Polyunsaturated fat +670.7%
Contains less Saturated Fat -98.8%

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 Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Winged bean Opinion
Net carbs 1.44g 28.1g Winged bean
Protein 26.96g 11.6g Swiss cheese
Fats 30.99g 0.9g Swiss cheese
Carbs 1.44g 28.1g Winged bean
Calories 393kcal 148kcal Swiss cheese
Calcium 890mg 30mg Swiss cheese
Iron 0.13mg 2mg Winged bean
Magnesium 33mg 24mg Swiss cheese
Phosphorus 574mg 45mg Swiss cheese
Potassium 72mg 586mg Winged bean
Sodium 187mg 35mg Winged bean
Zinc 4.37mg 1.39mg Swiss cheese
Copper 0.047mg 1.386mg Winged bean
Manganese 0.026mg 0.532mg Winged bean
Selenium 30µg 0.7µg Swiss cheese
Vitamin A 1047IU 0IU Swiss cheese
Vitamin A RAE 288µg 0µg Swiss cheese
Vitamin E 0.6mg Swiss cheese
Vitamin B1 0.011mg 0.379mg Winged bean
Vitamin B2 0.302mg 0.149mg Swiss cheese
Vitamin B3 0.064mg 1.64mg Winged bean
Vitamin B5 0.353mg 0.116mg Swiss cheese
Vitamin B6 0.071mg 0.075mg Winged bean
Folate 10µg 19µg Winged bean
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg Swiss cheese
Tryptophan 0.401mg 0.252mg Swiss cheese
Threonine 1.038mg 0.451mg Swiss cheese
Isoleucine 1.537mg 0.425mg Swiss cheese
Leucine 2.959mg 0.64mg Swiss cheese
Lysine 2.585mg 0.592mg Swiss cheese
Methionine 0.784mg 0.143mg Swiss cheese
Phenylalanine 1.662mg 0.451mg Swiss cheese
Valine 2.139mg 0.599mg Swiss cheese
Histidine 1.065mg 0.241mg Swiss cheese
Cholesterol 93mg 0mg Winged bean
Trans Fat 0.987g 0g Winged bean
Saturated Fat 18.227g 0.222g Winged bean
Omega-3 - DPA 0.018g Swiss cheese
Monounsaturated Fat 8.046g 0.234g Swiss cheese
Polyunsaturated fat 1.341g 0.174g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
Minerals Daily Need Coverage Score
87%
Swiss cheese
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 152mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 18.005g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $3.1)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 5)
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. 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.