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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.

Infographic

Swordfish vs Blue 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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.
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%
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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%
~equal in Vitamin C ~0mg

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
21% 29% 2% 42% 5%
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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
69% 29% 3%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Blue cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Blue cheese 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Blue cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Swordfish
41%
Blue cheese
Minerals Daily Need Coverage Score
64%
Swordfish
69%
Blue cheese

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 1049mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 16.758g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Blue cheese
Blue cheese is lower in Cholesterol (difference - 3mg)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.