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Cheese vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between cheese and swordfish

  • Cheese has more calcium, vitamin B2, zinc, and vitamin A; however, swordfish is richer in vitamin D, selenium, vitamin B3, and vitamin B6.
  • Swordfish covers your daily vitamin D needs 107% more than cheese.
  • Swordfish has 118 times less calcium than cheese. Cheese has 710mg of calcium, while swordfish has 6mg.
  • Swordfish contains less saturated fat.

Specific food types used in this comparison are Cheese, cheddar and Fish, swordfish, cooked, dry heat.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +11733.3%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +49.7%
Contains more ManganeseManganese +107.7%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +556.6%
Contains more IronIron +221.4%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -85.1%
Contains more SeleniumSelenium +140.4%

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
Cheese
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +667.4%
Contains more Vitamin B2Vitamin B2 +579.4%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +1250%
Contains more Vitamin EVitamin E +239.4%
Contains more Vitamin DVitamin D +2666.7%
Contains more Vitamin B1Vitamin B1 +206.9%
Contains more Vitamin B3Vitamin B3 +15584.7%
Contains more Vitamin B6Vitamin B6 +831.8%
Contains more Vitamin B12Vitamin B12 +47.3%
Contains more CholineCholine +369.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.417mg

All nutrients comparison - raw data values

Nutrient Cheese Swordfish DV% diff.
Vitamin D 24IU 666IU 80%
Vitamin D 0.6µg 16.6µg 80%
Saturated fat 18.867g 1.911g 77%
Selenium 28.5µg 68.5µg 73%
Calcium 710mg 6mg 70%
Vitamin B3 0.059mg 9.254mg 57%
Vitamin B6 0.066mg 0.615mg 42%
Fats 33.31g 7.93g 39%
Vitamin A 330µg 43µg 32%
Vitamin B2 0.428mg 0.063mg 28%
Zinc 3.64mg 0.78mg 26%
Sodium 653mg 97mg 24%
Vitamin B12 1.1µg 1.62µg 22%
Phosphorus 455mg 304mg 22%
Monounsaturated fat 9.246g 3.544g 14%
Calories 404kcal 172kcal 12%
Potassium 76mg 499mg 12%
Vitamin E 0.71mg 2.41mg 11%
Choline 16.5mg 77.5mg 11%
Cholesterol 99mg 78mg 7%
Folate 27µg 2µg 6%
Vitamin B1 0.029mg 0.089mg 5%
Iron 0.14mg 0.45mg 4%
Copper 0.03mg 0.046mg 2%
Vitamin K 2.4µg 0.1µg 2%
Magnesium 27mg 35mg 2%
Carbs 3.09g 0g 1%
Protein 22.87g 23.45g 1%
Manganese 0.027mg 0.013mg 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Vitamin B5 0.41mg 0.417mg 0%
Trans fat 0.917g 0.056g N/A
Polyunsaturated fat 1.421g 1.368g 0%
Tryptophan 0.547mg 0.265mg 0%
Threonine 1.044mg 1.035mg 0%
Isoleucine 1.206mg 1.088mg 0%
Leucine 1.939mg 1.919mg 0%
Lysine 1.025mg 2.168mg 0%
Methionine 0.547mg 0.699mg 0%
Phenylalanine 1.074mg 0.922mg 0%
Valine 1.404mg 1.216mg 0%
Histidine 0.547mg 0.695mg 0%
Omega-3 - EPA 0.01g 0.127g N/A
Omega-3 - DHA 0.001g 0.772g N/A
Omega-3 - DPA 0.017g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +320.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +930.6%
Contains more WaterWater +84.4%
~equal in Protein ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +160.9%
Contains less Sat. FatSaturated fat -89.9%
~equal in Polyunsaturated fat ~1.368g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.