Swordfish vs. Blue cheese — In-Depth Nutrition Comparison
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A recap on differences between swordfish and blue cheese
- Swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6; however, blue cheese is higher in calcium, vitamin B5, vitamin B2, and zinc.
- Swordfish covers your daily vitamin D needs 108% more than blue cheese.
- Blue cheese contains 9 times less vitamin B3 than swordfish. Swordfish contains 9.254mg of vitamin B3, while blue cheese contains 1.016mg.
- Swordfish has less saturated fat.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Cheese, blue.
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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 | +52.2% |
| Contains more PotassiumPotassium | +94.9% |
| Contains more IronIron | +45.2% |
| Contains more CopperCopper | +15% |
| Contains less SodiumSodium | -91.5% |
| Contains more ManganeseManganese | +44.4% |
| Contains more SeleniumSelenium | +372.4% |
| Contains more CalciumCalcium | +8700% |
| Contains more ZincZinc | +241% |
| Contains more PhosphorusPhosphorus | +27.3% |
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 | +864% |
| Contains more Vitamin DVitamin D | +3220% |
| Contains more Vitamin B1Vitamin B1 | +206.9% |
| Contains more Vitamin B3Vitamin B3 | +810.8% |
| Contains more Vitamin B6Vitamin B6 | +270.5% |
| Contains more Vitamin B12Vitamin B12 | +32.8% |
| Contains more CholineCholine | +403.2% |
| Contains more Vitamin AVitamin A | +360.5% |
| Contains more Vitamin B2Vitamin B2 | +506.3% |
| Contains more Vitamin B5Vitamin B5 | +314.6% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +1700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 14.5µg | 98% |
| Vitamin D | 16.6µg | 0.5µg | 81% |
| Vitamin D | 666IU | 21IU | 81% |
| Saturated fat | 1.911g | 18.669g | 76% |
| Calcium | 6mg | 528mg | 52% |
| Vitamin B3 | 9.254mg | 1.016mg | 51% |
| Sodium | 97mg | 1146mg | 46% |
| Vitamin B6 | 0.615mg | 0.166mg | 35% |
| Fats | 7.93g | 28.74g | 32% |
| Vitamin B5 | 0.417mg | 1.729mg | 26% |
| Vitamin B2 | 0.063mg | 0.382mg | 25% |
| Zinc | 0.78mg | 2.66mg | 17% |
| Vitamin A | 43µg | 198µg | 17% |
| Vitamin B12 | 1.62µg | 1.22µg | 17% |
| Vitamin E | 2.41mg | 0.25mg | 14% |
| Phosphorus | 304mg | 387mg | 12% |
| Choline | 77.5mg | 15.4mg | 11% |
| Monounsaturated fat | 3.544g | 7.778g | 11% |
| Folate | 2µg | 36µg | 9% |
| Calories | 172kcal | 353kcal | 9% |
| Potassium | 499mg | 256mg | 7% |
| Vitamin B1 | 0.089mg | 0.029mg | 5% |
| Polyunsaturated fat | 1.368g | 0.8g | 4% |
| Protein | 23.45g | 21.4g | 4% |
| Magnesium | 35mg | 23mg | 3% |
| Iron | 0.45mg | 0.31mg | 2% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Copper | 0.046mg | 0.04mg | 1% |
| Cholesterol | 78mg | 75mg | 1% |
| Carbs | 0g | 2.34g | 1% |
| Net carbs | 0g | 2.34g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Manganese | 0.013mg | 0.009mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.312mg | 0% |
| Threonine | 1.035mg | 0.785mg | 0% |
| Isoleucine | 1.088mg | 1.124mg | 0% |
| Leucine | 1.919mg | 1.919mg | 0% |
| Lysine | 2.168mg | 1.852mg | 0% |
| Methionine | 0.699mg | 0.584mg | 0% |
| Phenylalanine | 0.922mg | 1.087mg | 0% |
| Valine | 1.216mg | 1.556mg | 0% |
| Histidine | 0.695mg | 0.758mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
21.4 g
Fats:
28.74 g
Carbs:
2.34 g
Water:
42.41 g
Other:
5.11 g
| Contains more WaterWater | +61% |
| Contains more FatsFats | +262.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1319.4% |
~equal in
Protein
~21.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
18.669 g
Monounsaturated fat:
Mono. Fat
7.778 g
Polyunsaturated fat:
Poly. Fat
0.8 g
| Contains less Sat. FatSaturated fat | -89.8% |
| Contains more Poly. FatPolyunsaturated fat | +71% |
| Contains more Mono. FatMonounsaturated fat | +119.5% |
