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Zucchini vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between zucchini and Swiss cheese?

  • Zucchini is higher in vitamin C, yet Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • The amount of saturated fat in zucchini is lower.
  • The glycemic index of zucchini is lower.

We used Squash, summer, zucchini, includes skin, raw and Cheese, swiss types in this article.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +262.5%
Contains more IronIron +184.6%
Contains more CopperCopper +12.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +580.8%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +5462.5%
Contains more ZincZinc +1265.6%
Contains more PhosphorusPhosphorus +1410.5%
Contains more SeleniumSelenium +14900%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +309.1%
Contains more Vitamin B3Vitamin B3 +604.7%
Contains more Vitamin B6Vitamin B6 +129.6%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +2780%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +221.3%
Contains more Vitamin B5Vitamin B5 +73%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 16mg 890mg 87%
Saturated fat 0.084g 18.227g 82%
Phosphorus 38mg 574mg 77%
Selenium 0.2µg 30µg 54%
Protein 1.21g 26.96g 52%
Fats 0.32g 30.99g 47%
Zinc 0.32mg 4.37mg 37%
Cholesterol 0mg 93mg 31%
Vitamin A 10µg 288µg 31%
Vitamin C 17.9mg 0mg 20%
Monounsaturated fat 0.011g 8.046g 20%
Calories 17kcal 393kcal 19%
Vitamin B2 0.094mg 0.302mg 16%
Polyunsaturated fat 0.091g 1.341g 8%
Sodium 8mg 187mg 8%
Manganese 0.177mg 0.026mg 7%
Vitamin B6 0.163mg 0.071mg 7%
Potassium 261mg 72mg 6%
Fiber 1g 0g 4%
Magnesium 18mg 33mg 4%
Folate 24µg 10µg 4%
Iron 0.37mg 0.13mg 3%
Vitamin E 0.12mg 0.6mg 3%
Vitamin B5 0.204mg 0.353mg 3%
Vitamin B1 0.045mg 0.011mg 3%
Vitamin B3 0.451mg 0.064mg 2%
Fructose 1.38g 0g 2%
Vitamin K 4.3µg 1.4µg 2%
Choline 9.5mg 15.5mg 1%
Carbs 3.11g 1.44g 1%
Copper 0.053mg 0.047mg 1%
Net carbs 2.11g 1.44g N/A
Sugar 2.5g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.01mg 0.401mg 0%
Threonine 0.029mg 1.038mg 0%
Isoleucine 0.044mg 1.537mg 0%
Leucine 0.071mg 2.959mg 0%
Lysine 0.067mg 2.585mg 0%
Methionine 0.018mg 0.784mg 0%
Phenylalanine 0.043mg 1.662mg 0%
Valine 0.054mg 2.139mg 0%
Histidine 0.026mg 1.065mg 0%
Omega-3 - ALA 0.061g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.03g 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +116%
Contains more WaterWater +151.9%
Contains more ProteinProtein +2128.1%
Contains more FatsFats +9584.4%
Contains more OtherOther +422.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -99.5%
Contains more Mono. FatMonounsaturated fat +73045.5%
Contains more Poly. FatPolyunsaturated fat +1373.6%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.