Cheese vs Cheese
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cheese, swiss is higher in more vitamins & minerals
Calories (kcal)
Cheese 393
Cheese 408
Protein (g)
Cheese 27.0
Cheese 23.3
Carbs (g)
Cheese 1.44
Cheese 2.44
Fat (g)
Cheese 31.0
Cheese 34.0
Fiber (g)
Cheese —
Cheese —
Quick answers
Which has more protein?
Cheese, swiss — 27.0g vs 23.3g per 100g.
Which has fewer calories?
Cheese, swiss — 393 vs 408 kcal per 100g.
Which is more nutrient-dense?
Cheese, swiss scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Cheese | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 393 kcal | 408 kcal | -4% |
| Macronutrients | |||
| Water | 37.6 g | 36.6 g | +3% |
| Protein | 27.0 g | 23.3 g | +16% |
| Total lipid (fat) | 31.0 g | 34.0 g | -9% |
| Carbohydrate, by difference | 1.44 g | 2.44 g | -41% |
| Sugars, Total | 0 g | 0.330 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.2 g | 19.2 g | -5% |
| Fatty acids, total monounsaturated | 7.26 g | 7.44 g | -2% |
| Fatty acids, total trans | 0.993 g | 1.14 g | -13% |
| Cholesterol | 93.0 mg | 100 mg | -7% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.011 mg | 0.029 mg | -62% |
| Riboflavin (Vitamin B2) | 0.303 mg | 0.441 mg | -31% |
| Niacin (Vitamin B3) | 0.060 mg | 0.052 mg | +15% |
| Pantothenic acid (Vitamin B5) | 0.352 mg | 0.413 mg | -15% |
| Vitamin B-6 — Pyridoxine | 0.070 mg | 0.069 mg | +1% |
| Biotin (Vitamin B7) | 9.00 ug | 21.0 ug | -57% |
| Choline, total | 13.8 mg | — | |
| Vitamin B-12 — Cobalamin | 3.02 ug | 1.06 ug | +185% |
| Vitamin A, RAE | 292 ug | 316 ug | -8% |
| Carotene, beta | 60.0 ug | — | |
| Carotene, alpha | 1.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.600 mg | 0.750 mg | -20% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 6.30 ug | 9.30 ug | -32% |
| Minerals | |||
| Calcium, Ca | 890 mg | 707 mg | +26% |
| Iron, Fe | 0.130 mg | 0.160 mg | -19% |
| Magnesium, Mg | 33.4 mg | 26.8 mg | +25% |
| Phosphorus, P | 574 mg | 458 mg | +25% |
| Potassium, K | 71.0 mg | 77.0 mg | -8% |
| Sodium, Na | 185 mg | 654 mg | -72% |
| Zinc, Zn | 4.37 mg | 3.67 mg | +19% |
| Copper, Cu | 0.047 mg | 0.033 mg | +42% |
| Manganese, Mn | 0.027 mg | 0.026 mg | +4% |
| Selenium, Se | 30.1 ug | 28.3 ug | +6% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 393 kcal | 409 kcal | -4% |
| Energy (Atwater Specific Factors) | 393 kcal | 408 kcal | -4% |
| Energy | 1640 kj | 1710 kj | -4% |
| Nitrogen | 4.23 g | 3.65 g | +16% |
| Total fat (NLEA) | 27.6 g | 29.0 g | -5% |
| Ash | 2.97 g | 3.67 g | -19% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0.100 g | -100% |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0.160 g | -100% |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.070 g | -100% |
| Choline, free | 3.30 mg | — | |
| Choline, from phosphocholine | 0.100 mg | — | |
| Choline, from phosphotidyl choline | 6.00 mg | — | |
| Choline, from glycerophosphocholine | 0 mg | — | |
| Choline, from sphingomyelin | 4.40 mg | — | |
| Betaine | 0.100 mg | 0.700 mg | -86% |
| Retinol | 287 ug | 316 ug | -9% |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 1.00 ug | — | |
| Lycopene | 8.00 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.080 mg | 0.040 mg | +100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.130 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.40 ug | 2.40 ug | -42% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.679 g | 0.653 g | +4% |
| SFA 6:0 (Caproic acid) | 0.541 g | 0.543 g | = |
| SFA 8:0 (Caprylic acid) | 0.326 g | 0.349 g | -7% |
| SFA 10:0 (Capric acid) | 0.766 g | 0.843 g | -9% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.874 g | 0.963 g | -9% |
| SFA 14:0 (Myristic acid) | 2.92 g | 3.10 g | -6% |
| SFA 15:0 (Pentadecanoic acid) | 0.305 g | 0.327 g | -7% |
| SFA 16:0 (Palmitic acid) | 8.34 g | 8.79 g | -5% |
| SFA 17:0 (Margaric acid) | 0.189 g | 0.196 g | -4% |
| SFA 18:0 (Stearic acid) | 3.18 g | 3.39 g | -6% |
| SFA 20:0 (Arachidic acid) | 0.044 g | 0.049 g | -10% |
| SFA 22:0 (Behenic acid) | 0.014 g | 0.015 g | -7% |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0.009 g | = |
| MUFA 14:1 c | 0.299 g | 0.310 g | -4% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.464 g | 0.412 g | +13% |
| MUFA 17:1 (Heptadecenoic acid) | 0.063 g | 0.061 g | +3% |
| MUFA 17:1 c | 0.063 g | 0.061 g | +3% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.37 g | 6.59 g | -3% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | 0.064 g | -6% |
| MUFA 20:1 c | 0.060 g | 0.064 g | -6% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0.001 g | +100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.14 g | 1.18 g | -3% |
| PUFA 18:2 c | 0.894 g | 0.939 g | -5% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.731 g | 0.772 g | -5% |
| PUFA 18:2 CLAs | 0.163 g | 0.167 g | -2% |
| PUFA 18:3 c | 0.127 g | 0.118 g | +8% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.125 g | 0.116 g | +8% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | 0.002 g | = |
| PUFA 18:3i | 0.002 g | 0.003 g | -33% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0.001 g | = |
| PUFA 20:2 c | 0.007 g | 0.007 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0.007 g | = |
| PUFA 20:3 c | 0.035 g | 0.037 g | -5% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0.001 g | +100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.032 g | 0.036 g | -11% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.046 g | 0.051 g | -10% |
| PUFA 20:4c | 0.046 g | 0.051 g | -10% |
| PUFA 20:5c | 0.009 g | 0.010 g | -10% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | 0.010 g | -10% |
| PUFA 22:2 (Docosadienoic acid) | 0.002 g | 0.002 g | = |
| PUFA 22:5 c | 0.018 g | 0.018 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.007 g | 0.008 g | -13% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.018 g | 0.018 g | = |
| PUFA 22:6 c | 0 g | 0.001 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | 0.802 g | 0.920 g | -13% |
| TFA 16:1 t | 0.102 g | 0.104 g | -2% |
| TFA 18:1 t | 0.700 g | 0.816 g | -14% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.191 g | 0.225 g | -15% |
| TFA 18:2 t not further defined | 0.191 g | 0.225 g | -15% |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | 2.30 mg | -74% |
| Choline from phosphatidylcholine | 6.30 mg | 7.40 mg | -15% |
| Choline from phosphocholine | 0 mg | 0.600 mg | -100% |
| Choline from sphingomyelin | 4.20 mg | 4.60 mg | -9% |
| Free Choline | 4.50 mg | 1.60 mg | +181% |
| Total Choline | 16.0 mg | 17.0 mg | -6% |
| Iodine | |||
| Iodine mcg/100gB | 137 mcg | 45.9 mcg | +199% |
| Fluoride | |||
| Mean mcg/100g ** | — | 34.9 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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