Swordfish vs. American cheese — In-Depth Nutrition Comparison

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The main differences between swordfish and American cheese

Swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6; however, American cheese has more calcium, phosphorus, vitamin A, and zinc.
Daily need coverage for vitamin D for swordfish is 107% higher.
American cheese has 122 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while American cheese has 0.076mg.
Swordfish is lower in saturated fat.
American cheese has a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Cheese, pasteurized process, American, without added vitamin D.

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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.

Swordfish

American cheese

Contains more MagnesiumMagnesium	+34.6%
Contains more PotassiumPotassium	+278%
Contains less SodiumSodium	-94.2%
Contains more SeleniumSelenium	+239.1%

Contains more CalciumCalcium	+17316.7%
Contains more IronIron	+40%
Contains more ZincZinc	+219.2%
Contains more PhosphorusPhosphorus	+110.9%
Contains more ManganeseManganese	+215.4%

~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.

Swordfish

American cheese

Contains more Vitamin EVitamin E	+201.3%
Contains more Vitamin DVitamin D	+2666.7%
Contains more Vitamin B1Vitamin B1	+493.3%
Contains more Vitamin B3Vitamin B3	+12076.3%
Contains more Vitamin B6Vitamin B6	+1038.9%
Contains more CholineCholine	+114.1%

Contains more Vitamin AVitamin A	+481.4%
Contains more Vitamin B2Vitamin B2	+271.4%
Contains more Vitamin KVitamin K	+2500%
Contains more FolateFolate	+300%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.403mg

~equal in Vitamin B12 ~1.5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	6mg	1045mg	104%
Selenium	68.5µg	20.2µg	88%
Vitamin D	666IU	23IU	80%
Vitamin D	16.6µg	0.6µg	80%
Saturated fat	1.911g	18.057g	73%
Sodium	97mg	1671mg	68%
Vitamin B3	9.254mg	0.076mg	57%
Phosphorus	304mg	641mg	48%
Vitamin B6	0.615mg	0.054mg	43%
Fats	7.93g	31.79g	37%
Vitamin A	43µg	250µg	23%
Zinc	0.78mg	2.49mg	16%
Vitamin B2	0.063mg	0.234mg	13%
Monounsaturated fat	3.544g	8.236g	12%
Vitamin E	2.41mg	0.8mg	11%
Protein	23.45g	18.13g	11%
Potassium	499mg	132mg	11%
Calories	172kcal	371kcal	10%
Choline	77.5mg	36.2mg	8%
Cholesterol	78mg	100mg	7%
Vitamin B1	0.089mg	0.015mg	6%
Vitamin B12	1.62µg	1.5µg	5%
Iron	0.45mg	0.63mg	2%
Vitamin K	0.1µg	2.6µg	2%
Folate	2µg	8µg	2%
Magnesium	35mg	26mg	2%
Manganese	0.013mg	0.041mg	1%
Carbs	0g	3.7g	1%
Polyunsaturated fat	1.368g	1.286g	1%
Net carbs	0g	3.7g	N/A
Sugar	0g	2.26g	N/A
Copper	0.046mg	0.046mg	0%
Vitamin B5	0.417mg	0.403mg	0%
Trans fat	0.056g	1.144g	N/A
Tryptophan	0.265mg	0.232mg	0%
Threonine	1.035mg	0.772mg	0%
Isoleucine	1.088mg	0.938mg	0%
Leucine	1.919mg	1.716mg	0%
Lysine	2.168mg	1.516mg	0%
Methionine	0.699mg	0.475mg	0%
Phenylalanine	0.922mg	0.939mg	0%
Valine	1.216mg	1.187mg	0%
Histidine	0.695mg	0.546mg	0%
Omega-3 - EPA	0.127g	0.012g	N/A
Omega-3 - DHA	0.772g	0.006g	N/A
Omega-3 - ALA		0.137g	N/A
Omega-3 - DPA	0.168g	0.021g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.033g	N/A
Omega-6 - Eicosadienoic acid	0.022g	0.009g	N/A
Omega-6 - Linoleic acid		0.79g	N/A