First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Mozzarella | Swiss cheese |
| Nutrient | mozzarella | swiss cheese |
| Protein | 19g | 15g |
| Carbohydrate | 2g | 1g |
| Fiber | 0g | 0g |
| Fat | 13g | 15g |
| Monounsat. Fat | 4g | 15g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 8g | 10g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | mozzarella | swiss cheese |
| Choline | 3% | 0% |
| Vitamin A | 16% | 22% |
| Vitamin C | 0% | 0% |
| Vitamin E | 1% | 0% |
| Vitamin K | 2% | 0% |
Swiss cheese have significantly more Vitamins A than mozzarella. Mozzarella are a good source of Riboflavin, Vitamin B12, Zinc. Mozzarella are a great source of Phosphorus. Mozzarella are an excellent source of Calcium. Swiss cheese are a good source of Vitamin A, Vitamin B12, Zinc. Swiss cheese are a great source of Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | mozzarella | swiss cheese |
| Vitamin B1 | 1% | 1% |
| Vitamin B2 | 22% | 15% |
| Vitamin B3 | 1% | 0% |
| Vitamin B5 | 1% | 3% |
| Vitamin B6 | 5% | 2% |
| Vitamin B12 | 32% | 37% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | mozzarella | swiss cheese |
| Sodium | 32% | 27% |
| Potasium | 2% | 4% |
| Calcium | 123% | 92% |
| Magnesium | 5% | 5% |
| Phosphorus | 63% | 56% |
| Iron | 3% | 6% |
| Manganese | 0% | 0% |
| Selenium | 25% | 21% |
| Copper | 2% | 2% |
| Zinc | 23% | 23% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
