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  6. Swiss cheese vs. Mackerel

Swiss cheese vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Swiss cheese and mackerel

  • Swiss cheese is richer in calcium, phosphorus, and zinc, while mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3.
  • Mackerel covers your daily vitamin B12 needs 373% more than Swiss cheese.
  • Swiss cheese has 13 times more calcium than mackerel. Swiss cheese has 890mg of calcium, while mackerel has 66mg.
  • Mackerel is lower in saturated fat.
  • Swiss cheese has a higher glycemic index (27) than mackerel (0).

Specific food types used in this comparison are Cheese, swiss and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +1248.5%
Contains more ZincZinc +297.3%
Contains more PhosphorusPhosphorus +126%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +622.2%
Contains more IronIron +976.9%
Contains more CopperCopper +112.8%
Contains more SeleniumSelenium +144.7%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin AVitamin A +512.8%
Contains more Vitamin B2Vitamin B2 +58.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +296.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B3Vitamin B3 +5056.3%
Contains more Vitamin B6Vitamin B6 +477.5%
Contains more Vitamin B12Vitamin B12 +292.2%
Contains more Vitamin KVitamin K +457.1%
Contains more FolateFolate +50%
Contains more CholineCholine +555.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Mackerel DV% diff.
Vitamin B12 3.06µg 12µg 373%
Sodium 187mg 4450mg 185%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Calcium 890mg 66mg 82%
Selenium 30µg 73.4µg 79%
Saturated fat 18.227g 7.148g 50%
Phosphorus 574mg 254mg 46%
Polyunsaturated fat 1.341g 6.21g 32%
Zinc 4.37mg 1.1mg 30%
Vitamin A 288µg 47µg 27%
Vitamin B6 0.071mg 0.41mg 26%
Vitamin B3 0.064mg 3.3mg 20%
Protein 26.96g 18.5g 17%
Iron 0.13mg 1.4mg 16%
Choline 15.5mg 101.6mg 16%
Potassium 72mg 520mg 13%
Vitamin E 0.6mg 2.38mg 12%
Fats 30.99g 25.1g 9%
Vitamin B2 0.302mg 0.19mg 9%
Vitamin B5 0.353mg 7%
Copper 0.047mg 0.1mg 6%
Magnesium 33mg 60mg 6%
Vitamin K 1.4µg 7.8µg 5%
Calories 393kcal 305kcal 4%
Vitamin B1 0.011mg 0.02mg 1%
Manganese 0.026mg 1%
Folate 10µg 15µg 1%
Cholesterol 93mg 95mg 1%
Monounsaturated fat 8.046g 8.32g 1%
Carbs 1.44g 0g 0%
Net carbs 1.44g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +45.7%
Contains more FatsFats +23.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.3%
Contains more OtherOther +349.7%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +363.1%
~equal in Monounsaturated fat ~8.32g

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/168149/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.