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Flour vs. Swiss cheese — In-Depth Nutrition Comparison

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Differences between flour and Swiss cheese

  • Flour is higher in vitamin B1, iron, folate, and vitamin B3; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, and zinc.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Flour has 92 times more vitamin B3 than Swiss cheese. While flour has 5.904mg of vitamin B3, Swiss cheese has only 0.064mg.
  • Flour has less saturated fat.
  • Swiss cheese has a lower glycemic index (27) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Cheese, swiss.

Infographic

Flour 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.
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +48.6%
Contains more IronIron +3469.2%
Contains more CopperCopper +206.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2523.1%
Contains more SeleniumSelenium +13%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +5833.3%
Contains more ZincZinc +524.3%
Contains more PhosphorusPhosphorus +431.5%

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.
Flour
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +7036.4%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +9125%
Contains more Vitamin B5Vitamin B5 +24.1%
Contains more FolateFolate +1730%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +49%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flour Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 15mg 890mg 88%
Saturated fat 0.155g 18.227g 82%
Phosphorus 108mg 574mg 67%
Vitamin B1 0.785mg 0.011mg 65%
Iron 4.64mg 0.13mg 56%
Fats 0.98g 30.99g 46%
Folate 183µg 10µg 43%
Vitamin B3 5.904mg 0.064mg 37%
Protein 10.33g 26.96g 33%
Zinc 0.7mg 4.37mg 33%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Manganese 0.682mg 0.026mg 29%
Carbs 76.31g 1.44g 25%
Monounsaturated fat 0.087g 8.046g 20%
Vitamin B2 0.494mg 0.302mg 15%
Fiber 2.7g 0g 11%
Copper 0.144mg 0.047mg 11%
Sodium 2mg 187mg 8%
Selenium 33.9µg 30µg 7%
Polyunsaturated fat 0.413g 1.341g 6%
Vitamin E 0.06mg 0.6mg 4%
Magnesium 22mg 33mg 3%
Vitamin B6 0.044mg 0.071mg 2%
Vitamin B5 0.438mg 0.353mg 2%
Choline 10.4mg 15.5mg 1%
Calories 364kcal 393kcal 1%
Vitamin K 0.3µg 1.4µg 1%
Potassium 107mg 72mg 1%
Net carbs 73.61g 1.44g N/A
Sugar 0.27g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.127mg 0.401mg 0%
Threonine 0.281mg 1.038mg 0%
Isoleucine 0.357mg 1.537mg 0%
Leucine 0.71mg 2.959mg 0%
Lysine 0.228mg 2.585mg 0%
Methionine 0.183mg 0.784mg 0%
Phenylalanine 0.52mg 1.662mg 0%
Valine 0.415mg 2.139mg 0%
Histidine 0.23mg 1.065mg 0%
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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +5199.3%
Contains more ProteinProtein +161%
Contains more FatsFats +3062.2%
Contains more WaterWater +215.7%
Contains more OtherOther +547.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -99.1%
Contains more Mono. FatMonounsaturated fat +9148.3%
Contains more Poly. FatPolyunsaturated fat +224.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.