Swordfish vs. Cottage cheese — In-Depth Nutrition Comparison
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Summary of differences between swordfish and cottage cheese
- The amount of vitamin D, selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and potassium in swordfish is higher than in cottage cheese.
- Swordfish covers your daily need for vitamin D, 111% more than cottage cheese.
- Swordfish contains 93 times more vitamin B3 than cottage cheese. While swordfish contains 9.254mg of vitamin B3, cottage cheese contains only 0.099mg.
- The amount of cholesterol in cottage cheese is lower.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Cheese, cottage, creamed, large or small curd.
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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 | +337.5% |
| Contains more PotassiumPotassium | +379.8% |
| Contains more IronIron | +542.9% |
| Contains more CopperCopper | +58.6% |
| Contains more ZincZinc | +95% |
| Contains more PhosphorusPhosphorus | +91.2% |
| Contains less SodiumSodium | -73.4% |
| Contains more ManganeseManganese | +550% |
| Contains more SeleniumSelenium | +606.2% |
| Contains more CalciumCalcium | +1283.3% |
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 AVitamin A | +16.2% |
| Contains more Vitamin EVitamin E | +2912.5% |
| Contains more Vitamin DVitamin D | +16500% |
| Contains more Vitamin B1Vitamin B1 | +229.6% |
| Contains more Vitamin B3Vitamin B3 | +9247.5% |
| Contains more Vitamin B6Vitamin B6 | +1237% |
| Contains more Vitamin B12Vitamin B12 | +276.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +321.2% |
| Contains more Vitamin B2Vitamin B2 | +158.7% |
| Contains more Vitamin B5Vitamin B5 | +33.6% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 9.7µg | 107% |
| Vitamin D | 666IU | 3IU | 83% |
| Vitamin D | 16.6µg | 0.1µg | 83% |
| Vitamin B3 | 9.254mg | 0.099mg | 57% |
| Vitamin B12 | 1.62µg | 0.43µg | 50% |
| Vitamin B6 | 0.615mg | 0.046mg | 44% |
| Protein | 23.45g | 11.12g | 25% |
| Phosphorus | 304mg | 159mg | 21% |
| Cholesterol | 78mg | 17mg | 20% |
| Vitamin E | 2.41mg | 0.08mg | 16% |
| Potassium | 499mg | 104mg | 12% |
| Sodium | 97mg | 364mg | 12% |
| Choline | 77.5mg | 18.4mg | 11% |
| Polyunsaturated fat | 1.368g | 0.123g | 8% |
| Vitamin B2 | 0.063mg | 0.163mg | 8% |
| Calcium | 6mg | 83mg | 8% |
| Monounsaturated fat | 3.544g | 0.778g | 7% |
| Magnesium | 35mg | 8mg | 6% |
| Fats | 7.93g | 4.3g | 6% |
| Vitamin B1 | 0.089mg | 0.027mg | 5% |
| Iron | 0.45mg | 0.07mg | 5% |
| Calories | 172kcal | 98kcal | 4% |
| Vitamin B5 | 0.417mg | 0.557mg | 3% |
| Zinc | 0.78mg | 0.4mg | 3% |
| Folate | 2µg | 12µg | 3% |
| Copper | 0.046mg | 0.029mg | 2% |
| Vitamin A | 43µg | 37µg | 1% |
| Saturated fat | 1.911g | 1.718g | 1% |
| Carbs | 0g | 3.38g | 1% |
| Net carbs | 0g | 3.38g | N/A |
| Sugar | 0g | 2.67g | N/A |
| Manganese | 0.013mg | 0.002mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.147mg | 0% |
| Threonine | 1.035mg | 0.5mg | 0% |
| Isoleucine | 1.088mg | 0.591mg | 0% |
| Leucine | 1.919mg | 1.116mg | 0% |
| Lysine | 2.168mg | 0.934mg | 0% |
| Methionine | 0.699mg | 0.269mg | 0% |
| Phenylalanine | 0.922mg | 0.577mg | 0% |
| Valine | 1.216mg | 0.748mg | 0% |
| Histidine | 0.695mg | 0.326mg | 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:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more ProteinProtein | +110.9% |
| Contains more FatsFats | +84.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.9% |
| Contains more OtherOther | +291.7% |
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
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +355.5% |
| Contains more Poly. FatPolyunsaturated fat | +1012.2% |
| Contains less Sat. FatSaturated fat | -10.1% |
