Cheese Swiss vs Yogurt Fruit
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Cheese Swiss has more protein per 100 calories: 9.5 g against 4.36 g.
- Yogurt Fruit is lighter per 100 g: 102 kcal against 293 kcal.
- Cheese Swiss leads in 34 micronutrients, including Vitamin A, Vitamin B12, Vitamin E.
- Yogurt Fruit leads in 15 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Swiss | Yogurt Fruit |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.5 g | 4.36 g |
| Carbs | 0.892 g | 18.3 g |
| Fat | 6.45 g | 1.21 g |
| Vitamins | ||
| Vitamin A | 59.8 µg | 49.5 µg |
| Thiamin (B1) | 0.005 mg | 0.037 mg |
| Riboflavin (B2) | 0.116 mg | 0.173 mg |
| Niacin (B3) | 0.027 mg | 0.095 mg |
| Pantothenic Acid (B5) | 0.12 mg | 0.488 mg |
| Vitamin B6 | 0.026 mg | 0.04 mg |
| Folate | 2.52 µg | 9.21 µg |
| Vitamin B12 | 0.759 µg | 0.469 µg |
| Choline | 5.03 mg | 14.4 mg |
| Vitamin C | 0 mg | 0.655 mg |
| Vitamin D | 0.048 µg | 0.635 µg |
| Vitamin E | 0.117 mg | 0.032 mg |
| Vitamin K | 0.423 µg | 0.456 µg |
| Minerals | ||
| Calcium | 318 mg | 147 mg |
| Iron | 0.053 mg | 0.065 mg |
| Magnesium | 11.9 mg | 14.5 mg |
| Phosphorus | 202 mg | 119 mg |
| Potassium | 32.5 mg | 188 mg |
| Sodium | 108 mg | 56.2 mg |
| Zinc | 1.39 mg | 0.736 mg |
| Copper | 0.012 mg | 0.078 mg |
| Manganese | 0.009 mg | 0.063 mg |
| Selenium | 6.68 µg | 2.94 µg |
| Iodine | 58.6 µg | 49.5 µg |
| Carbohydrates | ||
| Sugar | 0.339 g | 13.2 g |
| Fats | ||
| Polyunsaturated Fat | 0.248 g | 0.034 g |
| Monounsaturated Fat | 1.63 g | 0.333 g |
| Saturated Fat | 3.92 g | 0.782 g |
| Trans Fat | 0.338 g | 0 g |
| Cholesterol | 22.6 mg | 5.02 mg |
| Omega-3 (ALA) | 0.043 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.156 g | 0.024 g |
| Amino Acids | ||
| Histidine | 0.362 g | 0.108 g |
| Isoleucine | 0.525 g | 0.238 g |
| Leucine | 1.01 g | 0.439 g |
| Lysine | 0.88 g | 0.391 g |
| Methionine | 0.267 g | 0.129 g |
| Cystine | 0.099 g | 0.04 g |
| Phenylalanine | 0.566 g | 0.238 g |
| Tyrosine | 0.576 g | 0.221 g |
| Threonine | 0.355 g | 0.179 g |
| Tryptophan | 0.137 g | 0.024 g |
| Valine | 0.73 g | 0.361 g |
| Arginine | 0.316 g | 0.132 g |
| Alanine | 0.312 g | 0.186 g |
| Serine | 0.535 g | 0.346 g |
| Proline | 1.94 g | 0.854 g |
| Glycine | 0.173 g | 0.105 g |
| Aspartic Acid | 1.26 g | 0.517 g |
| Glutamic Acid | 0.559 g | 0.27 g |
Per 100 grams
| Nutrient | Cheese Swiss | Yogurt Fruit |
|---|---|---|
| Calories | 293 kcal | 102 kcal |
| Protein | 27.8 g | 4.47 g |
| Carbs | 2.62 g | 18.7 g |
| Fat | 18.9 g | 1.24 g |
| Vitamins | ||
| Vitamin A | 175 µg | 50.7 µg |
| Thiamin (B1) | 0.016 mg | 0.038 mg |
| Riboflavin (B2) | 0.339 mg | 0.177 mg |
| Niacin (B3) | 0.079 mg | 0.097 mg |
| Pantothenic Acid (B5) | 0.353 mg | 0.5 mg |
| Vitamin B6 | 0.076 mg | 0.041 mg |
| Folate | 7.4 µg | 9.43 µg |
| Vitamin B12 | 2.22 µg | 0.48 µg |
| Choline | 14.8 mg | 14.8 mg |
| Vitamin C | 0 mg | 0.671 mg |
| Vitamin D | 0.14 µg | 0.65 µg |
| Vitamin E | 0.342 mg | 0.033 mg |
| Vitamin K | 1.24 µg | 0.467 µg |
| Minerals | ||
| Calcium | 933 mg | 150 mg |
| Iron | 0.154 mg | 0.067 mg |
| Magnesium | 34.9 mg | 14.9 mg |
| Phosphorus | 593 mg | 122 mg |
| Potassium | 95.2 mg | 193 mg |
| Sodium | 317 mg | 57.6 mg |
| Zinc | 4.09 mg | 0.754 mg |
| Copper | 0.036 mg | 0.08 mg |
| Manganese | 0.027 mg | 0.065 mg |
| Selenium | 19.6 µg | 3.01 µg |
| Iodine | 172 µg | 50.7 µg |
| Carbohydrates | ||
| Sugar | 0.993 g | 13.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.726 g | 0.035 g |
| Monounsaturated Fat | 4.78 g | 0.341 g |
| Saturated Fat | 11.5 g | 0.801 g |
| Trans Fat | 0.99 g | 0 g |
| Cholesterol | 66.2 mg | 5.14 mg |
| Omega-3 (ALA) | 0.125 g | 0 g |
| Omega-3 (EPA) | 0.004 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.456 g | 0.025 g |
| Amino Acids | ||
| Histidine | 1.06 g | 0.111 g |
| Isoleucine | 1.54 g | 0.244 g |
| Leucine | 2.96 g | 0.45 g |
| Lysine | 2.58 g | 0.401 g |
| Methionine | 0.784 g | 0.132 g |
| Cystine | 0.29 g | 0.041 g |
| Phenylalanine | 1.66 g | 0.244 g |
| Tyrosine | 1.69 g | 0.226 g |
| Threonine | 1.04 g | 0.183 g |
| Tryptophan | 0.401 g | 0.025 g |
| Valine | 2.14 g | 0.37 g |
| Arginine | 0.927 g | 0.135 g |
| Alanine | 0.914 g | 0.191 g |
| Serine | 1.57 g | 0.354 g |
| Proline | 5.7 g | 0.875 g |
| Glycine | 0.508 g | 0.108 g |
| Aspartic Acid | 3.69 g | 0.53 g |
| Glutamic Acid | 1.64 g | 0.277 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Swiss and Yogurt Fruit, including preparation variants and research-cited compound levels, or compare any two foods.