Cheese sandwich vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and swordfish

Cheese sandwich has more manganese, vitamin B2, iron, and vitamin B1; however, swordfish has more selenium, vitamin B12, vitamin B3, and vitamin B6.
Daily need coverage for selenium for swordfish is 80% higher.
Swordfish has 83 times less manganese than cheese sandwich. Cheese sandwich has 1.083mg of manganese, while swordfish has 0.013mg.
Swordfish is lower in sodium.
Cheese sandwich has a higher glycemic index than swordfish.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling 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.

Cheese sandwich

Swordfish

Contains more MagnesiumMagnesium	+54.3%
Contains more CalciumCalcium	+3300%
Contains more IronIron	+482.2%
Contains more CopperCopper	+247.8%
Contains more ZincZinc	+11.5%
Contains more PhosphorusPhosphorus	+25.7%
Contains more ManganeseManganese	+8230.8%

Contains more PotassiumPotassium	+63.1%
Contains less SodiumSodium	-88.4%
Contains more SeleniumSelenium	+181.9%

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.

Cheese sandwich

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+302.2%
Contains more Vitamin B2Vitamin B2	+577.8%
Contains more Vitamin B5Vitamin B5	+49.2%
Contains more FolateFolate	+3100%

Contains more Vitamin AVitamin A	+104.8%
Contains more Vitamin B3Vitamin B3	+190.5%
Contains more Vitamin B6Vitamin B6	+135.6%
Contains more Vitamin B12Vitamin B12	+1250%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D		666IU	83%
Vitamin D		16.6µg	83%
Selenium	24.3µg	68.5µg	80%
Vitamin B12	0.12µg	1.62µg	63%
Polyunsaturated fat	9.166g	1.368g	52%
Manganese	1.083mg	0.013mg	47%
Vitamin B3	3.185mg	9.254mg	38%
Sodium	839mg	97mg	32%
Vitamin B2	0.427mg	0.063mg	28%
Iron	2.62mg	0.45mg	27%
Vitamin B6	0.261mg	0.615mg	27%
Protein	9.8g	23.45g	27%
Fats	25g	7.93g	26%
Cholesterol	7mg	78mg	24%
Vitamin B1	0.358mg	0.089mg	22%
Calcium	204mg	6mg	20%
Carbs	58.2g	0g	19%
Monounsaturated fat	10.351g	3.544g	17%
Folate	64µg	2µg	16%
Calories	497kcal	172kcal	16%
Vitamin E		2.41mg	16%
Choline		77.5mg	14%
Copper	0.16mg	0.046mg	13%
Fiber	3.1g	0g	12%
Phosphorus	382mg	304mg	11%
Saturated fat	4.129g	1.911g	10%
Potassium	306mg	499mg	6%
Magnesium	54mg	35mg	5%
Vitamin B5	0.622mg	0.417mg	4%
Vitamin A	21µg	43µg	2%
Vitamin C	1.5mg	0mg	2%
Zinc	0.87mg	0.78mg	1%
Net carbs	55.1g	0g	N/A
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.13mg	0.265mg	0%
Threonine	0.298mg	1.035mg	0%
Isoleucine	0.383mg	1.088mg	0%
Leucine	0.698mg	1.919mg	0%
Lysine	0.344mg	2.168mg	0%
Methionine	0.167mg	0.699mg	0%
Phenylalanine	0.472mg	0.922mg	0%
Valine	0.438mg	1.216mg	0%
Histidine	0.219mg	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