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Wheat vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between wheat and Swiss cheese?

  • Wheat is richer in manganese, selenium, copper, iron, vitamin B3, and vitamin B1, yet Swiss cheese is richer in vitamin B12 and calcium.
  • Wheat 's daily need coverage for manganese is 130% higher.
  • Wheat has 105 times more vitamin B3 than Swiss cheese. Wheat has 6.738mg of vitamin B3, while Swiss cheese has 0.064mg.
  • Wheat contains less saturated fat.
  • Swiss cheese has a lower glycemic index than wheat .

We used Wheat, durum and Cheese, swiss types in this comparison.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +336.4%
Contains more PotassiumPotassium +498.6%
Contains more IronIron +2607.7%
Contains more CopperCopper +1076.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +11484.6%
Contains more SeleniumSelenium +198%
Contains more CalciumCalcium +2517.6%
Contains more PhosphorusPhosphorus +13%
~equal in Zinc ~4.37mg

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +3709.1%
Contains more Vitamin B3Vitamin B3 +10428.1%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +490.1%
Contains more FolateFolate +330%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +149.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Swiss cheese DV% diff.
Manganese 3.012mg 0.026mg 130%
Vitamin B12 0µg 3.06µg 128%
Selenium 89.4µg 30µg 108%
Calcium 34mg 890mg 86%
Saturated fat 0.454g 18.227g 81%
Copper 0.553mg 0.047mg 56%
Fats 2.47g 30.99g 44%
Iron 3.52mg 0.13mg 42%
Vitamin B3 6.738mg 0.064mg 42%
Vitamin B1 0.419mg 0.011mg 34%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Protein 13.68g 26.96g 27%
Vitamin B6 0.419mg 0.071mg 27%
Magnesium 144mg 33mg 26%
Carbs 71.13g 1.44g 23%
Monounsaturated fat 0.344g 8.046g 19%
Vitamin B2 0.121mg 0.302mg 14%
Vitamin B5 0.935mg 0.353mg 12%
Potassium 431mg 72mg 11%
Phosphorus 508mg 574mg 9%
Folate 43µg 10µg 8%
Sodium 2mg 187mg 8%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Calories 339kcal 393kcal 3%
Zinc 4.16mg 4.37mg 2%
Polyunsaturated fat 0.978g 1.341g 2%
Vitamin K 1.4µg 1%
Net carbs 71.13g 1.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.176mg 0.401mg 0%
Threonine 0.366mg 1.038mg 0%
Isoleucine 0.533mg 1.537mg 0%
Leucine 0.934mg 2.959mg 0%
Lysine 0.303mg 2.585mg 0%
Methionine 0.221mg 0.784mg 0%
Phenylalanine 0.681mg 1.662mg 0%
Valine 0.594mg 2.139mg 0%
Histidine 0.322mg 1.065mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +4839.6%
Contains more ProteinProtein +97.1%
Contains more FatsFats +1154.7%
Contains more WaterWater +244%
Contains more OtherOther +67.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.5%
Contains more Mono. FatMonounsaturated fat +2239%
Contains more Poly. FatPolyunsaturated fat +37.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.