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  6. Wild rice raw vs. Swiss cheese

Wild rice raw vs. Swiss cheese — In-Depth Nutrition Comparison

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How are wild rice raw and Swiss cheese different?

  • Wild rice raw is richer in manganese, copper, vitamin B3, magnesium, and fiber, while Swiss cheese is higher in vitamin B12, calcium, and selenium.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than wild rice raw.
  • Wild rice raw is lower in saturated fat.
  • Wild rice raw has a higher glycemic index (57) than Swiss cheese (27).

Wild rice, raw and Cheese, swiss types were used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +436.4%
Contains more PotassiumPotassium +493.1%
Contains more IronIron +1407.7%
Contains more CopperCopper +1014.9%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +5011.5%
Contains more CalciumCalcium +4138.1%
Contains more PhosphorusPhosphorus +32.6%
Contains more SeleniumSelenium +971.4%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +36.7%
Contains more Vitamin B1Vitamin B1 +945.5%
Contains more Vitamin B3Vitamin B3 +10420.3%
Contains more Vitamin B5Vitamin B5 +204.2%
Contains more Vitamin B6Vitamin B6 +450.7%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +850%
Contains more CholineCholine +125.8%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +5101.4%
Contains more ProteinProtein +83%
Contains more FatsFats +2769.4%
Contains more WaterWater +384.9%
Contains more OtherOther +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +4960.4%
Contains more Poly. FatPolyunsaturated fat +98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Swiss cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 21mg 890mg 87%
Saturated fat 0.156g 18.227g 82%
Manganese 1.329mg 0.026mg 57%
Copper 0.524mg 0.047mg 53%
Selenium 2.8µg 30µg 49%
Fats 1.08g 30.99g 46%
Vitamin B3 6.733mg 0.064mg 42%
Magnesium 177mg 33mg 34%
Vitamin A 1µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B6 0.391mg 0.071mg 25%
Fiber 6.2g 0g 25%
Protein 14.73g 26.96g 24%
Carbs 74.9g 1.44g 24%
Iron 1.96mg 0.13mg 23%
Folate 95µg 10µg 21%
Phosphorus 433mg 574mg 20%
Monounsaturated fat 0.159g 8.046g 20%
Vitamin B5 1.074mg 0.353mg 14%
Zinc 5.96mg 4.37mg 14%
Potassium 427mg 72mg 10%
Vitamin B1 0.115mg 0.011mg 9%
Sodium 7mg 187mg 8%
Polyunsaturated fat 0.676g 1.341g 4%
Choline 35mg 15.5mg 4%
Vitamin B2 0.262mg 0.302mg 3%
Calories 357kcal 393kcal 2%
Vitamin E 0.82mg 0.6mg 1%
Net carbs 68.7g 1.44g N/A
Sugar 2.5g 0g N/A
Vitamin K 1.9µg 1.4µg 0%
Trans fat 0.987g N/A
Tryptophan 0.179mg 0.401mg 0%
Threonine 0.469mg 1.038mg 0%
Isoleucine 0.618mg 1.537mg 0%
Leucine 1.018mg 2.959mg 0%
Lysine 0.629mg 2.585mg 0%
Methionine 0.438mg 0.784mg 0%
Phenylalanine 0.721mg 1.662mg 0%
Valine 0.858mg 2.139mg 0%
Histidine 0.384mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Swiss cheese
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
37%
Wild rice raw
48%
Swiss cheese
Minerals Daily Need Coverage Score
96%
Wild rice raw
87%
Swiss cheese

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 180mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 18.071g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 30)
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.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.