Goat cheese vs. Swordfish — In-Depth Nutrition Comparison
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How are goat cheese and swordfish different?
- Goat cheese is richer in copper, vitamin B2, calcium, and vitamin A, while swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6.
- Swordfish covers your daily need for selenium, 118% more than goat cheese.
- Goat cheese contains 50 times more calcium than swordfish. Goat cheese contains 298mg of calcium, while swordfish contains 6mg.
- Swordfish is lower in saturated fat.
Cheese, goat, semisoft type and Fish, swordfish, cooked, dry heat types were used in this article.
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.
| Contains more CalciumCalcium | +4866.7% |
| Contains more IronIron | +260% |
| Contains more CopperCopper | +1126.1% |
| Contains more PhosphorusPhosphorus | +23.4% |
| Contains more ManganeseManganese | +615.4% |
| Contains more MagnesiumMagnesium | +20.7% |
| Contains more PotassiumPotassium | +215.8% |
| Contains more ZincZinc | +18.2% |
| Contains less SodiumSodium | -76.6% |
| Contains more SeleniumSelenium | +1702.6% |
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 | +846.5% |
| Contains more Vitamin B2Vitamin B2 | +973% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more Vitamin EVitamin E | +826.9% |
| Contains more Vitamin DVitamin D | +3220% |
| Contains more Vitamin B1Vitamin B1 | +23.6% |
| Contains more Vitamin B3Vitamin B3 | +706.1% |
| Contains more Vitamin B5Vitamin B5 | +119.5% |
| Contains more Vitamin B6Vitamin B6 | +925% |
| Contains more Vitamin B12Vitamin B12 | +636.4% |
| Contains more CholineCholine | +403.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 3.8µg | 68.5µg | 118% |
| Saturated fat | 20.639g | 1.911g | 85% |
| Vitamin D | 22IU | 666IU | 81% |
| Vitamin D | 0.5µg | 16.6µg | 81% |
| Vitamin B12 | 0.22µg | 1.62µg | 58% |
| Copper | 0.564mg | 0.046mg | 58% |
| Vitamin B3 | 1.148mg | 9.254mg | 51% |
| Vitamin B2 | 0.676mg | 0.063mg | 47% |
| Vitamin B6 | 0.06mg | 0.615mg | 43% |
| Vitamin A | 407µg | 43µg | 40% |
| Fats | 29.84g | 7.93g | 34% |
| Calcium | 298mg | 6mg | 29% |
| Iron | 1.62mg | 0.45mg | 15% |
| Vitamin E | 0.26mg | 2.41mg | 14% |
| Sodium | 415mg | 97mg | 14% |
| Choline | 15.4mg | 77.5mg | 11% |
| Calories | 364kcal | 172kcal | 10% |
| Phosphorus | 375mg | 304mg | 10% |
| Potassium | 158mg | 499mg | 10% |
| Monounsaturated fat | 6.808g | 3.544g | 8% |
| Vitamin B5 | 0.19mg | 0.417mg | 5% |
| Polyunsaturated fat | 0.709g | 1.368g | 4% |
| Protein | 21.58g | 23.45g | 4% |
| Manganese | 0.093mg | 0.013mg | 3% |
| Vitamin K | 2.5µg | 0.1µg | 2% |
| Magnesium | 29mg | 35mg | 1% |
| Vitamin B1 | 0.072mg | 0.089mg | 1% |
| Zinc | 0.66mg | 0.78mg | 1% |
| Net carbs | 0.12g | 0g | N/A |
| Carbs | 0.12g | 0g | 0% |
| Cholesterol | 79mg | 78mg | 0% |
| Sugar | 0.12g | 0g | N/A |
| Trans fat | 0.056g | N/A | |
| Folate | 2µg | 2µg | 0% |
| Tryptophan | 0.227mg | 0.265mg | 0% |
| Threonine | 0.805mg | 1.035mg | 0% |
| Isoleucine | 0.893mg | 1.088mg | 0% |
| Leucine | 1.861mg | 1.919mg | 0% |
| Lysine | 1.549mg | 2.168mg | 0% |
| Methionine | 0.575mg | 0.699mg | 0% |
| Phenylalanine | 0.859mg | 0.922mg | 0% |
| Valine | 1.485mg | 1.216mg | 0% |
| Histidine | 0.589mg | 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
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more FatsFats | +276.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +716.7% |
| Contains more WaterWater | +50% |
~equal in
Protein
~23.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
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 | +92.1% |
| Contains less Sat. FatSaturated fat | -90.7% |
| Contains more Poly. FatPolyunsaturated fat | +92.9% |
