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  6. Cottage cheese vs. Swordfish

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 of 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.

Infographic

Cottage cheese vs Swordfish infographic
Infographic link

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.
Cottage cheese
Cottage cheese
1
:
9
Swordfish
Swordfish
Contains more Calcium +1283.3%
Contains more Iron +542.9%
Contains more Magnesium +337.5%
Contains more Phosphorus +91.2%
Contains more Potassium +379.8%
Contains less Sodium -73.4%
Contains more Zinc +95%
Contains more Copper +58.6%
Contains more Manganese +550%
Contains more Selenium +606.2%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1283.3%
Contains more Iron +542.9%
Contains more Magnesium +337.5%
Contains more Phosphorus +91.2%
Contains more Potassium +379.8%
Contains less Sodium -73.4%
Contains more Zinc +95%
Contains more Copper +58.6%
Contains more Manganese +550%
Contains more Selenium +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.
Cottage cheese
Cottage cheese
4
:
7
Swordfish
Swordfish
Contains more Vitamin B2 +158.7%
Contains more Vitamin B5 +33.6%
Contains more Folate +500%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +16500%
Contains more Vitamin B1 +229.6%
Contains more Vitamin B3 +9247.5%
Contains more Vitamin B6 +1237%
Contains more Vitamin B12 +276.7%
Contains more Vitamin K +∞%
Equal in Vitamin A - 129
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B2 +158.7%
Contains more Vitamin B5 +33.6%
Contains more Folate +500%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +16500%
Contains more Vitamin B1 +229.6%
Contains more Vitamin B3 +9247.5%
Contains more Vitamin B6 +1237%
Contains more Vitamin B12 +276.7%
Contains more Vitamin K +∞%
Equal in Vitamin A - 129

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Swordfish
Swordfish
Contains more Carbs +∞%
Contains more Water +16.9%
Contains more Other +291.7%
Contains more Protein +110.9%
Contains more Fats +84.4%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Carbs +∞%
Contains more Water +16.9%
Contains more Other +291.7%
Contains more Protein +110.9%
Contains more Fats +84.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -10.1%
Contains more Monounsaturated Fat +355.5%
Contains more Polyunsaturated fat +1012.2%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -10.1%
Contains more Monounsaturated Fat +355.5%
Contains more Polyunsaturated fat +1012.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Swordfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Swordfish Opinion
Net carbs 3.38g 0g Cottage cheese
Protein 11.12g 23.45g Swordfish
Fats 4.3g 7.93g Swordfish
Carbs 3.38g 0g Cottage cheese
Calories 98kcal 172kcal Swordfish
Sugar 2.67g 0g Swordfish
Calcium 83mg 6mg Cottage cheese
Iron 0.07mg 0.45mg Swordfish
Magnesium 8mg 35mg Swordfish
Phosphorus 159mg 304mg Swordfish
Potassium 104mg 499mg Swordfish
Sodium 364mg 97mg Swordfish
Zinc 0.4mg 0.78mg Swordfish
Copper 0.029mg 0.046mg Swordfish
Manganese 0.002mg 0.013mg Swordfish
Selenium 9.7µg 68.5µg Swordfish
Vitamin A 140IU 129IU Cottage cheese
Vitamin A RAE 37µg 43µg Swordfish
Vitamin E 0.08mg 2.41mg Swordfish
Vitamin D 3IU 666IU Swordfish
Vitamin D 0.1µg 16.6µg Swordfish
Vitamin B1 0.027mg 0.089mg Swordfish
Vitamin B2 0.163mg 0.063mg Cottage cheese
Vitamin B3 0.099mg 9.254mg Swordfish
Vitamin B5 0.557mg 0.417mg Cottage cheese
Vitamin B6 0.046mg 0.615mg Swordfish
Folate 12µg 2µg Cottage cheese
Vitamin B12 0.43µg 1.62µg Swordfish
Vitamin K 0µg 0.1µg Swordfish
Tryptophan 0.147mg 0.265mg Swordfish
Threonine 0.5mg 1.035mg Swordfish
Isoleucine 0.591mg 1.088mg Swordfish
Leucine 1.116mg 1.919mg Swordfish
Lysine 0.934mg 2.168mg Swordfish
Methionine 0.269mg 0.699mg Swordfish
Phenylalanine 0.577mg 0.922mg Swordfish
Valine 0.748mg 1.216mg Swordfish
Histidine 0.326mg 0.695mg Swordfish
Cholesterol 17mg 78mg Cottage cheese
Trans Fat 0.056g Cottage cheese
Saturated Fat 1.718g 1.911g Cottage cheese
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 0.778g 3.544g Swordfish
Polyunsaturated fat 0.123g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cottage cheese
95%
Swordfish
Minerals Daily Need Coverage Score
23%
Cottage cheese
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 267mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 10)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 0.193g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.