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  6. Gouda cheese vs. Swordfish

Gouda cheese vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between gouda cheese and swordfish

  • Gouda cheese has more calcium, phosphorus, zinc, and vitamin B2, while swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6.
  • Swordfish covers your daily need for vitamin D, 108% more than gouda cheese.
  • Gouda cheese contains 117 times more calcium than swordfish. While gouda cheese contains 700mg of calcium, swordfish contains only 6mg.
  • The amount of saturated fat in swordfish is lower.

These are the specific foods used in this comparison Cheese, gouda and Fish, swordfish, cooked, dry heat.

Infographic

Gouda 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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 +11566.7%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +79.6%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +312.4%
Contains more IronIron +87.5%
Contains more CopperCopper +27.8%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +18.2%
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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +283.7%
Contains more Vitamin B2Vitamin B2 +430.2%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +950%
Contains more Vitamin EVitamin E +904.2%
Contains more Vitamin DVitamin D +3220%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B3Vitamin B3 +14588.9%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +668.8%
Contains more CholineCholine +403.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.62µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Swordfish DV% diff.
Selenium 14.5µg 68.5µg 98%
Vitamin D 20IU 666IU 81%
Vitamin D 0.5µg 16.6µg 81%
Saturated fat 17.614g 1.911g 71%
Calcium 700mg 6mg 69%
Vitamin B3 0.063mg 9.254mg 57%
Vitamin B6 0.08mg 0.615mg 41%
Phosphorus 546mg 304mg 35%
Sodium 819mg 97mg 31%
Fats 27.44g 7.93g 30%
Zinc 3.9mg 0.78mg 28%
Vitamin B2 0.334mg 0.063mg 21%
Vitamin A 165µg 43µg 14%
Vitamin E 0.24mg 2.41mg 14%
Cholesterol 114mg 78mg 12%
Choline 15.4mg 77.5mg 11%
Monounsaturated fat 7.747g 3.544g 11%
Potassium 121mg 499mg 11%
Calories 356kcal 172kcal 9%
Polyunsaturated fat 0.657g 1.368g 5%
Vitamin B1 0.03mg 0.089mg 5%
Folate 21µg 2µg 5%
Protein 24.94g 23.45g 3%
Iron 0.24mg 0.45mg 3%
Vitamin B12 1.54µg 1.62µg 3%
Vitamin B5 0.34mg 0.417mg 2%
Vitamin K 2.3µg 0.1µg 2%
Copper 0.036mg 0.046mg 1%
Magnesium 29mg 35mg 1%
Carbs 2.22g 0g 1%
Net carbs 2.22g 0g N/A
Sugar 2.22g 0g N/A
Manganese 0.011mg 0.013mg 0%
Trans fat 0.056g N/A
Tryptophan 0.352mg 0.265mg 0%
Threonine 0.93mg 1.035mg 0%
Isoleucine 1.306mg 1.088mg 0%
Leucine 2.564mg 1.919mg 0%
Lysine 2.654mg 2.168mg 0%
Methionine 0.719mg 0.699mg 0%
Phenylalanine 1.431mg 0.922mg 0%
Valine 1.806mg 1.216mg 0%
Histidine 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +246%
Contains more CarbsCarbs +∞%
Contains more OtherOther +994.4%
Contains more WaterWater +64.6%
~equal in Protein ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +118.6%
Contains less Sat. FatSaturated fat -89.2%
Contains more Poly. FatPolyunsaturated fat +108.2%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.