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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.

Infographic

Swordfish vs Cheese 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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.
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%
Cheese
Cheese
4
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Swordfish Cheese 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +160.9%
~equal in Polyunsaturated fat ~1.421g

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.