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  6. Swiss cheese vs. Yam

Swiss cheese vs. Yam — In-Depth Nutrition Comparison

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Differences between Swiss cheese and yam

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2; however, yam is richer in potassium and vitamin C.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Swiss cheese has a lower glycemic index (27) than yam (51).

The food types used in this comparison are Cheese, swiss and Yam, raw.

Infographic

Swiss cheese vs Yam 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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +5135.3%
Contains more ZincZinc +1720.8%
Contains more PhosphorusPhosphorus +943.6%
Contains more SeleniumSelenium +4185.7%
Contains more PotassiumPotassium +1033.3%
Contains more IronIron +315.4%
Contains more CopperCopper +278.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +1426.9%

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%
Yam
Yam
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +4014.3%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B2Vitamin B2 +843.8%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +918.2%
Contains more Vitamin B3Vitamin B3 +762.5%
Contains more Vitamin B6Vitamin B6 +312.7%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +130%
~equal in Vitamin D ~0µg
~equal in Choline ~16.5mg

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1662.1%
Contains more FatsFats +18129.4%
Contains more OtherOther +263.4%
Contains more CarbsCarbs +1836.1%
Contains more WaterWater +85%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +134000%
Contains more Poly. FatPolyunsaturated fat +1664.5%
Contains less Sat. FatSaturated fat -99.8%

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 Yam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Yam DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 17mg 87%
Saturated fat 18.227g 0.037g 83%
Phosphorus 574mg 55mg 74%
Selenium 30µg 0.7µg 53%
Protein 26.96g 1.53g 51%
Fats 30.99g 0.17g 47%
Zinc 4.37mg 0.24mg 38%
Vitamin A 288µg 7µg 31%
Cholesterol 93mg 0mg 31%
Potassium 72mg 816mg 22%
Vitamin B2 0.302mg 0.032mg 21%
Monounsaturated fat 8.046g 0.006g 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.071mg 0.293mg 17%
Fiber 0g 4.1g 16%
Manganese 0.026mg 0.397mg 16%
Copper 0.047mg 0.178mg 15%
Calories 393kcal 118kcal 14%
Carbs 1.44g 27.88g 9%
Sodium 187mg 9mg 8%
Vitamin B1 0.011mg 0.112mg 8%
Polyunsaturated fat 1.341g 0.076g 8%
Iron 0.13mg 0.54mg 5%
Vitamin B3 0.064mg 0.552mg 3%
Magnesium 33mg 21mg 3%
Folate 10µg 23µg 3%
Vitamin E 0.6mg 0.35mg 2%
Vitamin B5 0.353mg 0.314mg 1%
Vitamin K 1.4µg 2.3µg 1%
Net carbs 1.44g 23.78g N/A
Sugar 0g 0.5g N/A
Trans fat 0.987g 0g N/A
Choline 15.5mg 16.5mg 0%
Tryptophan 0.401mg 0.012mg 0%
Threonine 1.038mg 0.054mg 0%
Isoleucine 1.537mg 0.052mg 0%
Leucine 2.959mg 0.096mg 0%
Lysine 2.585mg 0.059mg 0%
Methionine 0.784mg 0.021mg 0%
Phenylalanine 1.662mg 0.071mg 0%
Valine 2.139mg 0.062mg 0%
Histidine 1.065mg 0.034mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
Minerals Daily Need Coverage Score
87%
Swiss cheese
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 178mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 18.19g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.4)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 24)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.