Cheese SwissvsFish Tilapia
ðŊWhen to Eat What
Goal-based picks for Cheese Swiss vs Fish Tilapia
Go with Fish Tilapia at just 96 kcal per 100g â 76% fewer calories.
Cheese Swiss packs 27g of protein per 100g (27% of calories from protein) â the better pick for muscle growth and recovery.
Fish Tilapia is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Tilapia provides 302mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Cheese Swiss provides 890mg of calcium per 100g â a much better source for bone health.
Fish Tilapia edges ahead overall with less saturated fat, more potassium â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cheese Swiss | Fish Tilapia | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 393kcal20% | 96kcal5% | +297kcal |
| Protein | 27g54% | 20g40% | +6.9g |
| Total Fat | 31g40% | 1.7g2% | +29g |
| Saturated Fat | 18g91% | 0.58g3% | +18g |
| Trans Fat | 0.99g | â | â |
| Cholesterol | 93mg31% | 50mg17% | +43mg |
| Carbohydrates | 1.4g1% | 0g0% | +1.4g |
| Dietary Fiber | â | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | 292mcg32% | 0mcg0% | +292mcg |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.60mg4% | 0.40mg3% | +0.20mg |
| Vitamin K | 1.4mcg1% | 1.4mcg1% | â |
| Vitamin B6 | <0.1mg4% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 3.0mcg126% | 1.6mcg66% | +1.4mcg |
| Folate | 9.0mcg2% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg1% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | 0.30mg23% | <0.1mg5% | +0.24mg |
| Niacin (B3) | <0.1mg0% | 3.9mg24% | <0.1mg |
| ðķMinerals | |||
| Sodium | 185mg8% | 52mg2% | +133mg |
| Calcium | 890mg68% | 10mg1% | +880mg |
| Iron | 0.13mg1% | 0.56mg3% | <0.1mg |
| Potassium | 71mg2% | 302mg6% | <0.1mg |
| Phosphorus | 574mg46% | 170mg14% | +404mg |
| Magnesium | 33mg8% | 27mg6% | +6.4mg |
| Zinc | 4.4mg40% | 0.33mg3% | +4.0mg |
| Copper | <0.1mg5% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 30mcg55% | 42mcg76% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Tilapia is significantly lower in calories at just 96 kcal per 100g compared to 393 kcal for Cheese Swiss â that's 309% fewer calories, making Fish Tilapia the better choice for calorie-conscious diets.
Protein: Cheese Swiss provides more protein with 27g versus 20.1g per 100g. In terms of protein-to-calorie efficiency, Fish Tilapia offers better value for building and maintaining muscle.
Fat: Fish Tilapia is the leaner option with 1.7g of total fat per 100g compared to 31g. Fish Tilapia has less saturated fat (0.585g vs 18.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Swiss: 292mcg vs 0mcg), Vitamin D (Fish Tilapia: 3.1mcg vs 0mcg), Niacin (B3) (Fish Tilapia: 3.9mg vs 0.06mg).
Key Minerals: Notable mineral differences include Calcium (Cheese Swiss: 890mg vs 10mg), Zinc (Cheese Swiss: 4.37mg vs 0.33mg), Iron (Fish Tilapia: 0.56mg vs 0.13mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Fish Tilapia fits a low-fat diet. Fish Tilapia fits a low-sodium diet.