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  6. Cream cheese vs. Swordfish

Cream cheese vs. Swordfish — In-Depth Nutrition Comparison

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How are Cream cheese and Swordfish different?

  • Cream cheese is richer in Vitamin A RAE, and Vitamin B2, while Swordfish is higher in Vitamin D, Selenium, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Potassium.
  • Swordfish covers your daily need of Vitamin D 111% more than Cream cheese.
  • Cream cheese contains 11 times more Saturated Fat than Swordfish. Cream cheese contains 20.213g of Saturated Fat, while Swordfish contains 1.911g.

Cheese, cream and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Cream 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.
Cream cheese
Cream cheese
1
:
9
Swordfish
Swordfish
Contains more Calcium +1516.7%
Contains more Iron +309.1%
Contains more Magnesium +288.9%
Contains more Phosphorus +184.1%
Contains more Potassium +278%
Contains less Sodium -69.1%
Contains more Zinc +56%
Contains more Copper +155.6%
Contains more Manganese +18.2%
Contains more Selenium +696.5%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1516.7%
Contains more Iron +309.1%
Contains more Magnesium +288.9%
Contains more Phosphorus +184.1%
Contains more Potassium +278%
Contains less Sodium -69.1%
Contains more Zinc +56%
Contains more Copper +155.6%
Contains more Manganese +18.2%
Contains more Selenium +696.5%

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.
Cream cheese
Cream cheese
5
:
6
Swordfish
Swordfish
Contains more Vitamin A +761.2%
Contains more Vitamin B2 +265.1%
Contains more Vitamin B5 +24%
Contains more Folate +350%
Contains more Vitamin K +2000%
Contains more Vitamin E +180.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +10069.2%
Contains more Vitamin B6 +998.2%
Contains more Vitamin B12 +636.4%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
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 A +761.2%
Contains more Vitamin B2 +265.1%
Contains more Vitamin B5 +24%
Contains more Folate +350%
Contains more Vitamin K +2000%
Contains more Vitamin E +180.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +287%
Contains more Vitamin B3 +10069.2%
Contains more Vitamin B6 +998.2%
Contains more Vitamin B12 +636.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
3
:
2
Swordfish
Swordfish
Contains more Fats +334.3%
Contains more Carbs +∞%
Contains more Other +252.8%
Contains more Protein +281.3%
Contains more Water +29.7%
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 Fats +334.3%
Contains more Carbs +∞%
Contains more Other +252.8%
Contains more Protein +281.3%
Contains more Water +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
1
Swordfish
Swordfish
Contains more Monounsaturated Fat +151.3%
Contains less Saturated Fat -90.5%
Equal in Polyunsaturated fat - 1.368
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +151.3%
Contains less Saturated Fat -90.5%
Equal in Polyunsaturated fat - 1.368

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Swordfish Opinion
Net carbs 5.52g 0g Cream cheese
Protein 6.15g 23.45g Swordfish
Fats 34.44g 7.93g Cream cheese
Carbs 5.52g 0g Cream cheese
Calories 350kcal 172kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.76g 0g Swordfish
Calcium 97mg 6mg Cream cheese
Iron 0.11mg 0.45mg Swordfish
Magnesium 9mg 35mg Swordfish
Phosphorus 107mg 304mg Swordfish
Potassium 132mg 499mg Swordfish
Sodium 314mg 97mg Swordfish
Zinc 0.5mg 0.78mg Swordfish
Copper 0.018mg 0.046mg Swordfish
Manganese 0.011mg 0.013mg Swordfish
Selenium 8.6µg 68.5µg Swordfish
Vitamin A 1111IU 129IU Cream cheese
Vitamin A RAE 308µg 43µg Cream cheese
Vitamin E 0.86mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin B1 0.023mg 0.089mg Swordfish
Vitamin B2 0.23mg 0.063mg Cream cheese
Vitamin B3 0.091mg 9.254mg Swordfish
Vitamin B5 0.517mg 0.417mg Cream cheese
Vitamin B6 0.056mg 0.615mg Swordfish
Folate 9µg 2µg Cream cheese
Vitamin B12 0.22µg 1.62µg Swordfish
Vitamin K 2.1µg 0.1µg Cream cheese
Tryptophan 0.069mg 0.265mg Swordfish
Threonine 0.233mg 1.035mg Swordfish
Isoleucine 0.324mg 1.088mg Swordfish
Leucine 0.657mg 1.919mg Swordfish
Lysine 0.567mg 2.168mg Swordfish
Methionine 0.191mg 0.699mg Swordfish
Phenylalanine 0.291mg 0.922mg Swordfish
Valine 0.395mg 1.216mg Swordfish
Histidine 0.175mg 0.695mg Swordfish
Cholesterol 101mg 78mg Swordfish
Trans Fat 0.056g Cream cheese
Saturated Fat 20.213g 1.911g Swordfish
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0.01g 0.127g Swordfish
Omega-3 - DPA 0.02g 0.168g Swordfish
Monounsaturated Fat 8.907g 3.544g Cream cheese
Polyunsaturated fat 1.483g 1.368g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g 0.022g Swordfish
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

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

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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
19%
Cream cheese
95%
Swordfish
Minerals Daily Need Coverage Score
21%
Cream cheese
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 217mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 18.302g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.