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  6. Swiss cheese vs. Mackerel

Swiss cheese vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and mackerel?

  • Swiss cheese is higher in calcium, phosphorus, zinc, and vitamin A, yet mackerel is higher in vitamin B12, vitamin B3, selenium, vitamin B6, and iron.
  • Mackerel's daily need coverage for vitamin B12 is 664% more.
  • Swiss cheese has 59 times more calcium than mackerel. While Swiss cheese has 890mg of calcium, mackerel has only 15mg.
  • The amount of saturated fat in mackerel is lower.
  • The glycemic index of mackerel is lower.

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

Infographic

Swiss cheese vs Mackerel 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +5833.3%
Contains more ZincZinc +364.9%
Contains more PhosphorusPhosphorus +106.5%
Contains more ManganeseManganese +30%
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%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.