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  6. Neufchâtel cheese vs. Swordfish

Neufchâtel cheese vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between neufchâtel cheese and swordfish

  • Neufchâtel cheese has more vitamin A and calcium; however, swordfish is richer in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin E.
  • Swordfish's daily need coverage for selenium is 119% more.
  • Neufchâtel cheese contains 20 times more calcium than swordfish. Neufchâtel cheese contains 117mg of calcium, while swordfish contains 6mg.
  • Swordfish contains less saturated fat.
  • Neufchâtel cheese has a higher glycemic index. The glycemic index of neufchâtel cheese is 27, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Cheese, neufchatel and Fish, swordfish, cooked, dry heat.

Infographic

Neufchâtel 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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
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 +1850%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +228.3%
Contains more IronIron +246.2%
Contains more CopperCopper +70.4%
Contains more PhosphorusPhosphorus +120.3%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +2183.3%
~equal in Zinc ~0.78mg

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +460.5%
Contains more Vitamin B2Vitamin B2 +146%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +502.5%
Contains more Vitamin B1Vitamin B1 +304.5%
Contains more Vitamin B3Vitamin B3 +4306.7%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin B12Vitamin B12 +440%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Neufchâtel cheese Swordfish DV% diff.
Selenium 3µg 68.5µg 119%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B3 0.21mg 9.254mg 57%
Vitamin B12 0.3µg 1.62µg 55%
Saturated fat 12.79g 1.911g 49%
Vitamin B6 0.041mg 0.615mg 44%
Protein 9.15g 23.45g 29%
Phosphorus 138mg 304mg 24%
Fats 22.78g 7.93g 23%
Vitamin A 241µg 43µg 22%
Choline 77.5mg 14%
Vitamin E 0.4mg 2.41mg 13%
Calcium 117mg 6mg 11%
Potassium 152mg 499mg 10%
Sodium 334mg 97mg 10%
Vitamin B2 0.155mg 0.063mg 7%
Monounsaturated fat 5.784g 3.544g 6%
Magnesium 10mg 35mg 6%
Vitamin B1 0.022mg 0.089mg 6%
Calories 253kcal 172kcal 4%
Iron 0.13mg 0.45mg 4%
Vitamin B5 0.575mg 0.417mg 3%
Folate 14µg 2µg 3%
Polyunsaturated fat 0.97g 1.368g 3%
Copper 0.027mg 0.046mg 2%
Vitamin K 1.7µg 0.1µg 1%
Cholesterol 74mg 78mg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 3.19g 0g N/A
Zinc 0.82mg 0.78mg 0%
Starch 0.5g 0%
Manganese 0.011mg 0.013mg 0%
Trans fat 0.056g N/A
Tryptophan 0.106mg 0.265mg 0%
Threonine 0.359mg 1.035mg 0%
Isoleucine 0.501mg 1.088mg 0%
Leucine 1.013mg 1.919mg 0%
Lysine 0.875mg 2.168mg 0%
Methionine 0.294mg 0.699mg 0%
Phenylalanine 0.448mg 0.922mg 0%
Valine 0.609mg 1.216mg 0%
Histidine 0.27mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 0.117g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 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 +187.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +280.6%
Contains more ProteinProtein +156.3%
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 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 +63.2%
Contains less Sat. FatSaturated fat -85.1%
Contains more Poly. FatPolyunsaturated fat +41%

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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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.