Fontina vs. Swordfish — In-Depth Nutrition Comparison
Compare
Differences between fontina and swordfish
- Fontina is higher in calcium, zinc, and vitamin A; however, swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin E.
- Swordfish's daily need coverage for vitamin D is 107% higher.
- Fontina has 92 times more calcium than swordfish. While fontina has 550mg of calcium, swordfish has only 6mg.
- Swordfish has less saturated fat.
- Swordfish has a lower glycemic index (0) than fontina (27).
The food types used in this comparison are Cheese, fontina and Fish, swordfish, cooked, dry heat.
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.
| Contains more CalciumCalcium | +9066.7% |
| Contains more ZincZinc | +348.7% |
| Contains more PhosphorusPhosphorus | +13.8% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +679.7% |
| Contains more IronIron | +95.7% |
| Contains more CopperCopper | +84% |
| Contains less SodiumSodium | -87.9% |
| Contains more SeleniumSelenium | +372.4% |
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.
| Contains more Vitamin AVitamin A | +507% |
| Contains more Vitamin B2Vitamin B2 | +223.8% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin EVitamin E | +792.6% |
| Contains more Vitamin DVitamin D | +2666.7% |
| Contains more Vitamin B1Vitamin B1 | +323.8% |
| Contains more Vitamin B3Vitamin B3 | +6069.3% |
| Contains more Vitamin B6Vitamin B6 | +641% |
| Contains more CholineCholine | +403.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 14.5µg | 68.5µg | 98% |
| Vitamin D | 0.6µg | 16.6µg | 80% |
| Vitamin D | 23IU | 666IU | 80% |
| Saturated fat | 19.196g | 1.911g | 79% |
| Vitamin B3 | 0.15mg | 9.254mg | 57% |
| Calcium | 550mg | 6mg | 54% |
| Vitamin B6 | 0.083mg | 0.615mg | 41% |
| Fats | 31.14g | 7.93g | 36% |
| Sodium | 800mg | 97mg | 31% |
| Zinc | 3.5mg | 0.78mg | 25% |
| Vitamin A | 261µg | 43µg | 24% |
| Vitamin E | 0.27mg | 2.41mg | 14% |
| Cholesterol | 116mg | 78mg | 13% |
| Potassium | 64mg | 499mg | 13% |
| Monounsaturated fat | 8.687g | 3.544g | 13% |
| Choline | 15.4mg | 77.5mg | 11% |
| Vitamin B2 | 0.204mg | 0.063mg | 11% |
| Calories | 389kcal | 172kcal | 11% |
| Phosphorus | 346mg | 304mg | 6% |
| Vitamin B1 | 0.021mg | 0.089mg | 6% |
| Magnesium | 14mg | 35mg | 5% |
| Protein | 25.6g | 23.45g | 4% |
| Iron | 0.23mg | 0.45mg | 3% |
| Copper | 0.025mg | 0.046mg | 2% |
| Polyunsaturated fat | 1.654g | 1.368g | 2% |
| Vitamin B12 | 1.68µg | 1.62µg | 2% |
| Vitamin K | 2.6µg | 0.1µg | 2% |
| Carbs | 1.55g | 0g | 1% |
| Folate | 6µg | 2µg | 1% |
| Net carbs | 1.55g | 0g | N/A |
| Sugar | 1.55g | 0g | N/A |
| Manganese | 0.014mg | 0.013mg | 0% |
| Vitamin B5 | 0.429mg | 0.417mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.361mg | 0.265mg | 0% |
| Threonine | 0.935mg | 1.035mg | 0% |
| Isoleucine | 1.384mg | 1.088mg | 0% |
| Leucine | 2.664mg | 1.919mg | 0% |
| Lysine | 2.328mg | 2.168mg | 0% |
| Methionine | 0.706mg | 0.699mg | 0% |
| Phenylalanine | 1.497mg | 0.922mg | 0% |
| Valine | 1.926mg | 1.216mg | 0% |
| Histidine | 0.959mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +292.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +952.8% |
| Contains more WaterWater | +80% |
~equal in
Protein
~23.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +145.1% |
| Contains more Poly. FatPolyunsaturated fat | +20.9% |
| Contains less Sat. FatSaturated fat | -90% |
