Cottage cheese vs. Swordfish — In-Depth Nutrition Comparison
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Summary of differences between cottage cheese and swordfish
- The amount of vitamin D, selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and potassium in swordfish is higher than in cottage cheese.
- Swordfish covers your daily need for vitamin D, 111% more than cottage cheese.
- Cottage cheese contains 4 times more sodium than swordfish. While cottage cheese contains 364mg of sodium, swordfish contains only 97mg.
These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd 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.
| Contains more CalciumCalcium | +1283.3% |
| Contains more MagnesiumMagnesium | +337.5% |
| Contains more PotassiumPotassium | +379.8% |
| Contains more IronIron | +542.9% |
| Contains more CopperCopper | +58.6% |
| Contains more ZincZinc | +95% |
| Contains more PhosphorusPhosphorus | +91.2% |
| Contains less SodiumSodium | -73.4% |
| Contains more ManganeseManganese | +550% |
| Contains more SeleniumSelenium | +606.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +158.7% |
| Contains more Vitamin B5Vitamin B5 | +33.6% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin AVitamin A | +16.2% |
| Contains more Vitamin EVitamin E | +2912.5% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B1Vitamin B1 | +229.6% |
| Contains more Vitamin B3Vitamin B3 | +9247.5% |
| Contains more Vitamin B6Vitamin B6 | +1237% |
| Contains more Vitamin B12Vitamin B12 | +276.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +321.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 9.7µg | 68.5µg | 107% |
| Vitamin D | 3IU | 666IU | 83% |
| Vitamin D | 0.1µg | 16.6µg | 83% |
| Vitamin B3 | 0.099mg | 9.254mg | 57% |
| Vitamin B12 | 0.43µg | 1.62µg | 50% |
| Vitamin B6 | 0.046mg | 0.615mg | 44% |
| Protein | 11.12g | 23.45g | 25% |
| Phosphorus | 159mg | 304mg | 21% |
| Cholesterol | 17mg | 78mg | 20% |
| Vitamin E | 0.08mg | 2.41mg | 16% |
| Potassium | 104mg | 499mg | 12% |
| Sodium | 364mg | 97mg | 12% |
| Choline | 18.4mg | 77.5mg | 11% |
| Polyunsaturated fat | 0.123g | 1.368g | 8% |
| Vitamin B2 | 0.163mg | 0.063mg | 8% |
| Calcium | 83mg | 6mg | 8% |
| Monounsaturated fat | 0.778g | 3.544g | 7% |
| Magnesium | 8mg | 35mg | 6% |
| Fats | 4.3g | 7.93g | 6% |
| Vitamin B1 | 0.027mg | 0.089mg | 5% |
| Iron | 0.07mg | 0.45mg | 5% |
| Calories | 98kcal | 172kcal | 4% |
| Vitamin B5 | 0.557mg | 0.417mg | 3% |
| Zinc | 0.4mg | 0.78mg | 3% |
| Folate | 12µg | 2µg | 3% |
| Copper | 0.029mg | 0.046mg | 2% |
| Vitamin A | 37µg | 43µg | 1% |
| Saturated fat | 1.718g | 1.911g | 1% |
| Carbs | 3.38g | 0g | 1% |
| Net carbs | 3.38g | 0g | N/A |
| Sugar | 2.67g | 0g | N/A |
| Manganese | 0.002mg | 0.013mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.147mg | 0.265mg | 0% |
| Threonine | 0.5mg | 1.035mg | 0% |
| Isoleucine | 0.591mg | 1.088mg | 0% |
| Leucine | 1.116mg | 1.919mg | 0% |
| Lysine | 0.934mg | 2.168mg | 0% |
| Methionine | 0.269mg | 0.699mg | 0% |
| Phenylalanine | 0.577mg | 0.922mg | 0% |
| Valine | 0.748mg | 1.216mg | 0% |
| Histidine | 0.326mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.9% |
| Contains more OtherOther | +291.7% |
| Contains more ProteinProtein | +110.9% |
| Contains more FatsFats | +84.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -10.1% |
| Contains more Mono. FatMonounsaturated fat | +355.5% |
| Contains more Poly. FatPolyunsaturated fat | +1012.2% |
