American cheese vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between American cheese and swordfish

American cheese has more calcium, phosphorus, vitamin A, and zinc; however, swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6.
Daily need coverage for vitamin D for swordfish is 107% higher.
Swordfish has 174 times less calcium than American cheese. American cheese has 1045mg of calcium, while swordfish has 6mg.
Swordfish is lower in sodium.
American cheese has a higher glycemic index than swordfish.

Food types used in this article are Cheese, pasteurized process, American, without added vitamin D and Fish, swordfish, cooked, dry heat.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

American cheese

Swordfish

Contains more CalciumCalcium	+17316.7%
Contains more IronIron	+40%
Contains more ZincZinc	+219.2%
Contains more PhosphorusPhosphorus	+110.9%
Contains more ManganeseManganese	+215.4%

Contains more MagnesiumMagnesium	+34.6%
Contains more PotassiumPotassium	+278%
Contains less SodiumSodium	-94.2%
Contains more SeleniumSelenium	+239.1%

~equal in Copper ~0.046mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

American cheese

Swordfish

Contains more Vitamin AVitamin A	+481.4%
Contains more Vitamin B2Vitamin B2	+271.4%
Contains more Vitamin KVitamin K	+2500%
Contains more FolateFolate	+300%

Contains more Vitamin EVitamin E	+201.3%
Contains more Vitamin DVitamin D	+2666.7%
Contains more Vitamin B1Vitamin B1	+493.3%
Contains more Vitamin B3Vitamin B3	+12076.3%
Contains more Vitamin B6Vitamin B6	+1038.9%
Contains more CholineCholine	+114.1%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~1.62µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	1045mg	6mg	104%
Selenium	20.2µg	68.5µg	88%
Vitamin D	23IU	666IU	80%
Vitamin D	0.6µg	16.6µg	80%
Saturated fat	18.057g	1.911g	73%
Sodium	1671mg	97mg	68%
Vitamin B3	0.076mg	9.254mg	57%
Phosphorus	641mg	304mg	48%
Vitamin B6	0.054mg	0.615mg	43%
Fats	31.79g	7.93g	37%
Vitamin A	250µg	43µg	23%
Zinc	2.49mg	0.78mg	16%
Vitamin B2	0.234mg	0.063mg	13%
Monounsaturated fat	8.236g	3.544g	12%
Vitamin E	0.8mg	2.41mg	11%
Protein	18.13g	23.45g	11%
Potassium	132mg	499mg	11%
Calories	371kcal	172kcal	10%
Choline	36.2mg	77.5mg	8%
Cholesterol	100mg	78mg	7%
Vitamin B1	0.015mg	0.089mg	6%
Vitamin B12	1.5µg	1.62µg	5%
Iron	0.63mg	0.45mg	2%
Vitamin K	2.6µg	0.1µg	2%
Folate	8µg	2µg	2%
Magnesium	26mg	35mg	2%
Manganese	0.041mg	0.013mg	1%
Carbs	3.7g	0g	1%
Polyunsaturated fat	1.286g	1.368g	1%
Net carbs	3.7g	0g	N/A
Sugar	2.26g	0g	N/A
Copper	0.046mg	0.046mg	0%
Vitamin B5	0.403mg	0.417mg	0%
Trans fat	1.144g	0.056g	N/A
Tryptophan	0.232mg	0.265mg	0%
Threonine	0.772mg	1.035mg	0%
Isoleucine	0.938mg	1.088mg	0%
Leucine	1.716mg	1.919mg	0%
Lysine	1.516mg	2.168mg	0%
Methionine	0.475mg	0.699mg	0%
Phenylalanine	0.939mg	0.922mg	0%
Valine	1.187mg	1.216mg	0%
Histidine	0.546mg	0.695mg	0%
Omega-3 - EPA	0.012g	0.127g	N/A
Omega-3 - DHA	0.006g	0.772g	N/A
Omega-3 - ALA	0.137g		N/A
Omega-3 - DPA	0.021g	0.168g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.033g		N/A
Omega-6 - Eicosadienoic acid	0.009g	0.022g	N/A
Omega-6 - Linoleic acid	0.79g		N/A