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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, and Magnesium, while Swiss cheese is higher in Vitamin B12, Calcium, Selenium, and Vitamin A RAE.
  • Swiss cheese covers your daily need of Vitamin B12 128% more than Wild rice raw.
  • Wild rice raw contains 105 times more Vitamin B3 than Swiss cheese. Wild rice raw contains 6.733mg of Vitamin B3, while Swiss cheese contains 0.064mg.
  • Wild rice raw is lower in Saturated Fat.

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.
Wild rice raw
Wild rice raw
7
:
3
Swiss cheese
Swiss cheese
Contains more Iron +1407.7%
Contains more Magnesium +436.4%
Contains more Potassium +493.1%
Contains less Sodium -96.3%
Contains more Zinc +36.4%
Contains more Copper +1014.9%
Contains more Manganese +5011.5%
Contains more Calcium +4138.1%
Contains more Phosphorus +32.6%
Contains more Selenium +971.4%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +1407.7%
Contains more Magnesium +436.4%
Contains more Potassium +493.1%
Contains less Sodium -96.3%
Contains more Zinc +36.4%
Contains more Copper +1014.9%
Contains more Manganese +5011.5%
Contains more Calcium +4138.1%
Contains more Phosphorus +32.6%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
7
:
3
Swiss cheese
Swiss cheese
Contains more Vitamin E +36.7%
Contains more Vitamin B1 +945.5%
Contains more Vitamin B3 +10420.3%
Contains more Vitamin B5 +204.2%
Contains more Vitamin B6 +450.7%
Contains more Folate +850%
Contains more Vitamin K +35.7%
Contains more Vitamin A +5410.5%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B12 +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin E +36.7%
Contains more Vitamin B1 +945.5%
Contains more Vitamin B3 +10420.3%
Contains more Vitamin B5 +204.2%
Contains more Vitamin B6 +450.7%
Contains more Folate +850%
Contains more Vitamin K +35.7%
Contains more Vitamin A +5410.5%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
4
Swiss cheese
Swiss cheese
Contains more Carbs +5101.4%
Contains more Protein +83%
Contains more Fats +2769.4%
Contains more Water +384.9%
Contains more Other +94.8%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Swiss cheese
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 Carbs +5101.4%
Contains more Protein +83%
Contains more Fats +2769.4%
Contains more Water +384.9%
Contains more Other +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Swiss cheese
Swiss cheese
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +4960.4%
Contains more Polyunsaturated fat +98.4%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +4960.4%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 68.7g 1.44g Wild rice raw
Protein 14.73g 26.96g Swiss cheese
Fats 1.08g 30.99g Swiss cheese
Carbs 74.9g 1.44g Wild rice raw
Calories 357kcal 393kcal Swiss cheese
Sugar 2.5g 0g Swiss cheese
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 890mg Swiss cheese
Iron 1.96mg 0.13mg Wild rice raw
Magnesium 177mg 33mg Wild rice raw
Phosphorus 433mg 574mg Swiss cheese
Potassium 427mg 72mg Wild rice raw
Sodium 7mg 187mg Wild rice raw
Zinc 5.96mg 4.37mg Wild rice raw
Copper 0.524mg 0.047mg Wild rice raw
Manganese 1.329mg 0.026mg Wild rice raw
Selenium 2.8µg 30µg Swiss cheese
Vitamin A 19IU 1047IU Swiss cheese
Vitamin A RAE 1µg 288µg Swiss cheese
Vitamin E 0.82mg 0.6mg Wild rice raw
Vitamin B1 0.115mg 0.011mg Wild rice raw
Vitamin B2 0.262mg 0.302mg Swiss cheese
Vitamin B3 6.733mg 0.064mg Wild rice raw
Vitamin B5 1.074mg 0.353mg Wild rice raw
Vitamin B6 0.391mg 0.071mg Wild rice raw
Folate 95µg 10µg Wild rice raw
Vitamin B12 0µg 3.06µg Swiss cheese
Vitamin K 1.9µg 1.4µg Wild rice raw
Tryptophan 0.179mg 0.401mg Swiss cheese
Threonine 0.469mg 1.038mg Swiss cheese
Isoleucine 0.618mg 1.537mg Swiss cheese
Leucine 1.018mg 2.959mg Swiss cheese
Lysine 0.629mg 2.585mg Swiss cheese
Methionine 0.438mg 0.784mg Swiss cheese
Phenylalanine 0.721mg 1.662mg Swiss cheese
Valine 0.858mg 2.139mg Swiss cheese
Histidine 0.384mg 1.065mg Swiss cheese
Cholesterol 0mg 93mg Wild rice raw
Trans Fat 0.987g Wild rice raw
Saturated Fat 0.156g 18.227g Wild rice raw
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 0.159g 8.046g Swiss cheese
Polyunsaturated fat 0.676g 1.341g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Swiss cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
48%
Swiss cheese
Minerals Daily Need Coverage Score
96%
Wild rice raw
87%
Swiss cheese

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 180mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 93mg)
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.