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.
| Swiss cheese | Whole milk |
| Nutrient | swiss cheese | whole milk |
| Protein | 15g | 11g |
| Carbohydrate | 1g | 15g |
| Fiber | 0g | 0g |
| Fat | 15g | 11g |
| Monounsat. Fat | 4g | 11g |
| Polyunsat. Fat | 0g | 1g |
| Saturated Fat | 10g | 6g |
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 | swiss cheese | whole milk |
| Choline | 0% | 11% |
| Vitamin A | 22% | 15% |
| Vitamin C | 0% | 0% |
| Vitamin E | 0% | 2% |
| Vitamin K | 0% | 1% |
Swiss cheese have significantly more Vitamins A than whole milk. Swiss cheese are a good source of Vitamin A, Vitamin B12, Zinc. Swiss cheese are a great source of Calcium, Phosphorus. Whole milk are a good source of Pantothenic Acid. Whole milk are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | swiss cheese | whole milk |
| Vitamin B1 | 1% | 15% |
| Vitamin B2 | 15% | 56% |
| Vitamin B3 | 0% | 3% |
| Vitamin B5 | 3% | 24% |
| Vitamin B6 | 2% | 11% |
| Vitamin B12 | 37% | 73% |
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 | swiss cheese | whole milk |
| Sodium | 27% | 9% |
| Potasium | 4% | 14% |
| Calcium | 92% | 75% |
| Magnesium | 5% | 10% |
| Phosphorus | 56% | 52% |
| Iron | 6% | 2% |
| Manganese | 0% | 0% |
| Selenium | 21% | 27% |
| Copper | 2% | 4% |
| Zinc | 23% | 14% |
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:
