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Whey vs. Swiss cheese — In-Depth Nutrition Comparison

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The main differences between whey and Swiss cheese

  • Whey contains less vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, vitamin B2, and magnesium than Swiss cheese.
  • Daily need coverage for vitamin B12 for Swiss cheese is 116% higher.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index than Swiss cheese.

Food types used in this article are Whey, sweet, fluid and Cheese, swiss.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +123.6%
Contains less SodiumSodium -71.1%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +1793.6%
Contains more IronIron +116.7%
Contains more CopperCopper +1075%
Contains more ZincZinc +3261.5%
Contains more PhosphorusPhosphorus +1147.8%
Contains more ManganeseManganese +2500%
Contains more SeleniumSelenium +1478.9%

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.
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +227.3%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +91.1%
Contains more Vitamin B6Vitamin B6 +129%
Contains more Vitamin B12Vitamin B12 +992.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.353mg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Whey Swiss cheese DV% diff.
Vitamin B12 0.28µg 3.06µg 116%
Calcium 47mg 890mg 84%
Saturated fat 0.23g 18.227g 82%
Phosphorus 46mg 574mg 75%
Protein 0.85g 26.96g 52%
Selenium 1.9µg 30µg 51%
Fats 0.36g 30.99g 47%
Zinc 0.13mg 4.37mg 39%
Vitamin A 3µg 288µg 32%
Cholesterol 2mg 93mg 30%
Monounsaturated fat 0.1g 8.046g 20%
Calories 27kcal 393kcal 18%
Vitamin B2 0.158mg 0.302mg 11%
Polyunsaturated fat 0.011g 1.341g 9%
Magnesium 8mg 33mg 6%
Sodium 54mg 187mg 6%
Copper 0.004mg 0.047mg 5%
Vitamin E 0mg 0.6mg 4%
Vitamin B6 0.031mg 0.071mg 3%
Potassium 161mg 72mg 3%
Vitamin B1 0.036mg 0.011mg 2%
Folate 1µg 10µg 2%
Manganese 0.001mg 0.026mg 1%
Vitamin B5 0.383mg 0.353mg 1%
Iron 0.06mg 0.13mg 1%
Vitamin K 0µg 1.4µg 1%
Carbs 5.14g 1.44g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 1.44g N/A
Sugar 5.14g 0g N/A
Vitamin B3 0.074mg 0.064mg 0%
Trans fat 0.987g N/A
Choline 16mg 15.5mg 0%
Tryptophan 0.013mg 0.401mg 0%
Threonine 0.054mg 1.038mg 0%
Isoleucine 0.047mg 1.537mg 0%
Leucine 0.078mg 2.959mg 0%
Lysine 0.068mg 2.585mg 0%
Methionine 0.016mg 0.784mg 0%
Phenylalanine 0.027mg 1.662mg 0%
Valine 0.046mg 2.139mg 0%
Histidine 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +256.9%
Contains more WaterWater +147.5%
Contains more ProteinProtein +3071.8%
Contains more FatsFats +8508.3%
Contains more OtherOther +462.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.7%
Contains more Mono. FatMonounsaturated fat +7946%
Contains more Poly. FatPolyunsaturated fat +12090.9%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.