Swordfish vs. Cheese — In-Depth Nutrition Comparison
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Significant differences between swordfish and cheese
- Swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6; however, cheese is richer in calcium, vitamin B2, zinc, and vitamin A.
- Swordfish covers your daily vitamin D needs 107% more than cheese.
- Cheese has 157 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while cheese has 0.059mg.
- Swordfish contains less sodium.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Cheese, cheddar.
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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.
| Contains more MagnesiumMagnesium | +29.6% |
| Contains more PotassiumPotassium | +556.6% |
| Contains more IronIron | +221.4% |
| Contains more CopperCopper | +53.3% |
| Contains less SodiumSodium | -85.1% |
| Contains more SeleniumSelenium | +140.4% |
| Contains more CalciumCalcium | +11733.3% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +49.7% |
| Contains more ManganeseManganese | +107.7% |
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.
| Contains more Vitamin EVitamin E | +239.4% |
| Contains more Vitamin DVitamin D | +2666.7% |
| Contains more Vitamin B1Vitamin B1 | +206.9% |
| Contains more Vitamin B3Vitamin B3 | +15584.7% |
| Contains more Vitamin B6Vitamin B6 | +831.8% |
| Contains more Vitamin B12Vitamin B12 | +47.3% |
| Contains more CholineCholine | +369.7% |
| Contains more Vitamin AVitamin A | +667.4% |
| Contains more Vitamin B2Vitamin B2 | +579.4% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +1250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +84.4% |
| Contains more FatsFats | +320.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +930.6% |
~equal in
Protein
~22.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Mono. FatMonounsaturated fat | +160.9% |
~equal in
Polyunsaturated fat
~1.421g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin D | 666IU | 24IU | 80% |
| Vitamin D | 16.6µg | 0.6µg | 80% |
| Saturated fat | 1.911g | 18.867g | 77% |
| Selenium | 68.5µg | 28.5µg | 73% |
| Calcium | 6mg | 710mg | 70% |
| Vitamin B3 | 9.254mg | 0.059mg | 57% |
| Vitamin B6 | 0.615mg | 0.066mg | 42% |
| Fats | 7.93g | 33.31g | 39% |
| Vitamin A | 43µg | 330µg | 32% |
| Vitamin B2 | 0.063mg | 0.428mg | 28% |
| Zinc | 0.78mg | 3.64mg | 26% |
| Sodium | 97mg | 653mg | 24% |
| Vitamin B12 | 1.62µg | 1.1µg | 22% |
| Phosphorus | 304mg | 455mg | 22% |
| Monounsaturated fat | 3.544g | 9.246g | 14% |
| Calories | 172kcal | 404kcal | 12% |
| Potassium | 499mg | 76mg | 12% |
| Vitamin E | 2.41mg | 0.71mg | 11% |
| Choline | 77.5mg | 16.5mg | 11% |
| Cholesterol | 78mg | 99mg | 7% |
| Folate | 2µg | 27µg | 6% |
| Vitamin B1 | 0.089mg | 0.029mg | 5% |
| Iron | 0.45mg | 0.14mg | 4% |
| Copper | 0.046mg | 0.03mg | 2% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Magnesium | 35mg | 27mg | 2% |
| Carbs | 0g | 3.09g | 1% |
| Protein | 23.45g | 22.87g | 1% |
| Manganese | 0.013mg | 0.027mg | 1% |
| Net carbs | 0g | 3.09g | N/A |
| Sugar | 0g | 0.48g | N/A |
| Vitamin B5 | 0.417mg | 0.41mg | 0% |
| Trans fat | 0.056g | 0.917g | N/A |
| Polyunsaturated fat | 1.368g | 1.421g | 0% |
| Tryptophan | 0.265mg | 0.547mg | 0% |
| Threonine | 1.035mg | 1.044mg | 0% |
| Isoleucine | 1.088mg | 1.206mg | 0% |
| Leucine | 1.919mg | 1.939mg | 0% |
| Lysine | 2.168mg | 1.025mg | 0% |
| Methionine | 0.699mg | 0.547mg | 0% |
| Phenylalanine | 0.922mg | 1.074mg | 0% |
| Valine | 1.216mg | 1.404mg | 0% |
| Histidine | 0.695mg | 0.547mg | 0% |
| Omega-3 - EPA | 0.127g | 0.01g | N/A |
| Omega-3 - DHA | 0.772g | 0.001g | N/A |
| Omega-3 - DPA | 0.168g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
72%
35%
Minerals Daily Need Coverage Score
64%
79%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 556mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 16.956g)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.