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  6. Swiss cheese vs. Swordfish

Swiss cheese vs. Swordfish — In-Depth Nutrition Comparison

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Differences between Swiss cheese and swordfish

  • Swiss cheese is higher in calcium, vitamin B12, phosphorus, zinc, and vitamin B2; however, swordfish is richer in vitamin D, selenium, vitamin B3, and vitamin B6.
  • Swordfish's daily need coverage for vitamin D is 111% higher.
  • Swiss cheese has 148 times more calcium than swordfish. While Swiss cheese has 890mg of calcium, swordfish has only 6mg.
  • Swordfish has less saturated fat.
  • Swordfish has a lower glycemic index (0) than Swiss cheese (27).

The food types used in this comparison are Cheese, swiss and Fish, swordfish, cooked, dry heat.

Infographic

Swiss cheese vs Swordfish 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.
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +14733.3%
Contains more ZincZinc +460.3%
Contains more PhosphorusPhosphorus +88.8%
Contains more ManganeseManganese +100%
Contains more PotassiumPotassium +593.1%
Contains more IronIron +246.2%
Contains less SodiumSodium -48.1%
Contains more SeleniumSelenium +128.3%
~equal in Magnesium ~35mg
~equal in Copper ~0.046mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin AVitamin A +569.8%
Contains more Vitamin B2Vitamin B2 +379.4%
Contains more Vitamin B12Vitamin B12 +88.9%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +301.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +709.1%
Contains more Vitamin B3Vitamin B3 +14359.4%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +766.2%
Contains more CholineCholine +400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swiss cheese Swordfish DV% diff.
Calcium 890mg 6mg 88%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Saturated fat 18.227g 1.911g 74%
Selenium 30µg 68.5µg 70%
Vitamin B12 3.06µg 1.62µg 60%
Vitamin B3 0.064mg 9.254mg 57%
Vitamin B6 0.071mg 0.615mg 42%
Phosphorus 574mg 304mg 39%
Fats 30.99g 7.93g 35%
Zinc 4.37mg 0.78mg 33%
Vitamin A 288µg 43µg 27%
Vitamin B2 0.302mg 0.063mg 18%
Potassium 72mg 499mg 13%
Vitamin E 0.6mg 2.41mg 12%
Choline 15.5mg 77.5mg 11%
Monounsaturated fat 8.046g 3.544g 11%
Calories 393kcal 172kcal 11%
Vitamin B1 0.011mg 0.089mg 7%
Protein 26.96g 23.45g 7%
Cholesterol 93mg 78mg 5%
Sodium 187mg 97mg 4%
Iron 0.13mg 0.45mg 4%
Folate 10µg 2µg 2%
Manganese 0.026mg 0.013mg 1%
Vitamin B5 0.353mg 0.417mg 1%
Vitamin K 1.4µg 0.1µg 1%
Carbs 1.44g 0g 0%
Net carbs 1.44g 0g N/A
Magnesium 33mg 35mg 0%
Copper 0.047mg 0.046mg 0%
Trans fat 0.987g 0.056g N/A
Polyunsaturated fat 1.341g 1.368g 0%
Tryptophan 0.401mg 0.265mg 0%
Threonine 1.038mg 1.035mg 0%
Isoleucine 1.537mg 1.088mg 0%
Leucine 2.959mg 1.919mg 0%
Lysine 2.585mg 2.168mg 0%
Methionine 0.784mg 0.699mg 0%
Phenylalanine 1.662mg 0.922mg 0%
Valine 2.139mg 1.216mg 0%
Histidine 1.065mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0.168g 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 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +15%
Contains more FatsFats +290.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +727.8%
Contains more WaterWater +81.4%

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
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 +127%
Contains less Sat. FatSaturated fat -89.5%
~equal in Polyunsaturated fat ~1.368g

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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. 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.