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Mackerel vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between mackerel and Swiss cheese?

  • Mackerel is higher in vitamin B12, vitamin B3, selenium, vitamin B6, and iron, yet Swiss cheese is higher in calcium, phosphorus, zinc, and vitamin A.
  • Mackerel's daily need coverage for vitamin B12 is 664% more.
  • Mackerel has 107 times more vitamin B3 than Swiss cheese. While mackerel has 6.85mg of vitamin B3, Swiss cheese has only 0.064mg.
  • The amount of saturated fat in mackerel is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, Atlantic, cooked, dry heat and Cheese, swiss types in this article.

Infographic

Mackerel vs Swiss cheese infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +193.9%
Contains more PotassiumPotassium +456.9%
Contains more IronIron +1107.7%
Contains more CopperCopper +100%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +72%
Contains more CalciumCalcium +5833.3%
Contains more ZincZinc +364.9%
Contains more PhosphorusPhosphorus +106.5%
Contains more ManganeseManganese +30%

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.
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1345.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +10603.1%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin B6Vitamin B6 +547.9%
Contains more Vitamin B12Vitamin B12 +520.9%
Contains more Vitamin AVitamin A +433.3%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +41.6%
Contains more OtherOther +70.1%
Contains more ProteinProtein +13%
Contains more FatsFats +74%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Poly. FatPolyunsaturated fat +220.7%
Contains more Mono. FatMonounsaturated fat +14.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Swiss cheese DV% diff.
Vitamin B12 19µg 3.06µg 664%
Calcium 15mg 890mg 88%
Saturated fat 4.176g 18.227g 64%
Vitamin B3 6.85mg 0.064mg 42%
Phosphorus 278mg 574mg 42%
Selenium 51.6µg 30µg 39%
Zinc 0.94mg 4.37mg 31%
Vitamin B6 0.46mg 0.071mg 30%
Vitamin A 54µg 288µg 26%
Polyunsaturated fat 4.3g 1.341g 20%
Fats 17.81g 30.99g 20%
Iron 1.57mg 0.13mg 18%
Magnesium 97mg 33mg 15%
Vitamin B5 0.99mg 0.353mg 13%
Vitamin B1 0.159mg 0.011mg 12%
Potassium 401mg 72mg 10%
Vitamin B2 0.412mg 0.302mg 8%
Calories 262kcal 393kcal 7%
Cholesterol 75mg 93mg 6%
Protein 23.85g 26.96g 6%
Sodium 83mg 187mg 5%
Copper 0.094mg 0.047mg 5%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Monounsaturated fat 7.006g 8.046g 3%
Folate 2µg 10µg 2%
Vitamin K 1.4µg 1%
Vitamin C 0.4mg 0mg 0%
Carbs 0g 1.44g 0%
Net carbs 0g 1.44g N/A
Manganese 0.02mg 0.026mg 0%
Trans fat 0.987g N/A
Tryptophan 0.267mg 0.401mg 0%
Threonine 1.045mg 1.038mg 0%
Isoleucine 1.099mg 1.537mg 0%
Leucine 1.938mg 2.959mg 0%
Lysine 2.19mg 2.585mg 0%
Methionine 0.706mg 0.784mg 0%
Phenylalanine 0.931mg 1.662mg 0%
Valine 1.228mg 2.139mg 0%
Histidine 0.702mg 1.065mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.106g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
217%
Mackerel
48%
Swiss cheese
Minerals Daily Need Coverage Score
64%
Mackerel
87%
Swiss cheese

Comparison summary

Which food is cheaper?
Swiss cheese
Swiss cheese is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 104mg)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 14.051g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.