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Waffle vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between waffle and Swiss cheese?

  • Waffle is higher in selenium, iron, and vitamin B1, yet Swiss cheese is higher in vitamin B12, calcium, phosphorus, zinc, and vitamin A.
  • Swiss cheese's daily need coverage for vitamin B12 is 117% more.
  • Waffle has 24 times more vitamin B1 than Swiss cheese. While waffle has 0.263mg of vitamin B1, Swiss cheese has only 0.011mg.
  • The amount of sodium in Swiss cheese is lower.
  • The glycemic index of Swiss cheese is lower.

We used Waffles, plain, prepared from recipe and Cheese, swiss types in this article.

Infographic

Waffle vs Swiss cheese 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.
Waffle
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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%
Contains more PotassiumPotassium +120.8%
Contains more IronIron +1676.9%
Contains more CopperCopper +31.9%
Contains more ManganeseManganese +919.2%
Contains more SeleniumSelenium +54%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +249%
Contains more ZincZinc +542.6%
Contains more PhosphorusPhosphorus +202.1%
Contains less SodiumSodium -63.4%

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2290.9%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B3Vitamin B3 +3139.1%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more FolateFolate +360%
Contains more Vitamin AVitamin A +343.1%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin B12Vitamin B12 +1124%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Swiss cheese DV% diff.
Vitamin B12 0.25µg 3.06µg 117%
Saturated fat 2.866g 18.227g 70%
Calcium 255mg 890mg 64%
Phosphorus 190mg 574mg 55%
Protein 7.9g 26.96g 38%
Polyunsaturated fat 6.785g 1.341g 36%
Zinc 0.68mg 4.37mg 34%
Selenium 46.2µg 30µg 29%
Iron 2.31mg 0.13mg 27%
Fats 14.1g 30.99g 26%
Vitamin A 65µg 288µg 25%
Vitamin B1 0.263mg 0.011mg 21%
Sodium 511mg 187mg 14%
Vitamin B3 2.073mg 0.064mg 13%
Monounsaturated fat 3.521g 8.046g 11%
Carbs 32.9g 1.44g 10%
Manganese 0.265mg 0.026mg 10%
Folate 46µg 10µg 9%
Cholesterol 69mg 93mg 8%
Calories 291kcal 393kcal 5%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Vitamin B2 0.347mg 0.302mg 3%
Vitamin B5 0.485mg 0.353mg 3%
Potassium 159mg 72mg 3%
Magnesium 19mg 33mg 3%
Copper 0.062mg 0.047mg 2%
Vitamin K 1.4µg 1%
Vitamin B6 0.056mg 0.071mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 1.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.099mg 0.401mg 0%
Threonine 0.289mg 1.038mg 0%
Isoleucine 0.362mg 1.537mg 0%
Leucine 0.63mg 2.959mg 0%
Lysine 0.384mg 2.585mg 0%
Methionine 0.179mg 0.784mg 0%
Phenylalanine 0.395mg 1.662mg 0%
Valine 0.409mg 2.139mg 0%
Histidine 0.187mg 1.065mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +2184.7%
Contains more WaterWater +11.6%
Contains more ProteinProtein +241.3%
Contains more FatsFats +119.8%
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Poly. FatPolyunsaturated fat +406%
Contains more Mono. FatMonounsaturated fat +128.5%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.