Swordfish vs. Mozzarella — In-Depth Nutrition Comparison
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How are swordfish and mozzarella different?
- Swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B12, while mozzarella is higher in calcium, phosphorus, zinc, and vitamin B2.
- Swordfish covers your daily need for vitamin D, 109% more than mozzarella.
- Swordfish contains 77 times more vitamin B3 than mozzarella. Swordfish contains 9.254mg of vitamin B3, while mozzarella contains 0.12mg.
- Swordfish is lower in saturated fat.
- Mozzarella has a higher glycemic index (27) than swordfish (0).
Fish, swordfish, cooked, dry heat and Cheese, mozzarella, low sodium types were used in this article.
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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 | +34.6% |
| Contains more PotassiumPotassium | +425.3% |
| Contains more IronIron | +80% |
| Contains more CopperCopper | +70.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +336.3% |
| Contains more CalciumCalcium | +12083.3% |
| Contains more ZincZinc | +301.3% |
| Contains more PhosphorusPhosphorus | +72.4% |
| Contains less SodiumSodium | -83.5% |
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 | +1506.7% |
| Contains more Vitamin DVitamin D | +5433.3% |
| Contains more Vitamin B1Vitamin B1 | +345% |
| Contains more Vitamin B3Vitamin B3 | +7611.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +668.8% |
| Contains more Vitamin B12Vitamin B12 | +76.1% |
| Contains more CholineCholine | +321.2% |
| Contains more Vitamin AVitamin A | +218.6% |
| Contains more Vitamin B2Vitamin B2 | +439.7% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more FolateFolate | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 15.7µg | 96% |
| Vitamin D | 666IU | 13IU | 82% |
| Vitamin D | 16.6µg | 0.3µg | 82% |
| Calcium | 6mg | 731mg | 73% |
| Vitamin B3 | 9.254mg | 0.12mg | 57% |
| Vitamin B6 | 0.615mg | 0.08mg | 41% |
| Saturated fat | 1.911g | 10.867g | 41% |
| Phosphorus | 304mg | 524mg | 31% |
| Vitamin B12 | 1.62µg | 0.92µg | 29% |
| Zinc | 0.78mg | 3.13mg | 21% |
| Vitamin B2 | 0.063mg | 0.34mg | 21% |
| Vitamin E | 2.41mg | 0.15mg | 15% |
| Fats | 7.93g | 17.1g | 14% |
| Potassium | 499mg | 95mg | 12% |
| Choline | 77.5mg | 18.4mg | 11% |
| Vitamin A | 43µg | 137µg | 10% |
| Cholesterol | 78mg | 54mg | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Protein | 23.45g | 27.5g | 8% |
| Polyunsaturated fat | 1.368g | 0.509g | 6% |
| Vitamin B1 | 0.089mg | 0.02mg | 6% |
| Calories | 172kcal | 280kcal | 5% |
| Sodium | 97mg | 16mg | 4% |
| Iron | 0.45mg | 0.25mg | 3% |
| Monounsaturated fat | 3.544g | 4.844g | 3% |
| Copper | 0.046mg | 0.027mg | 2% |
| Folate | 2µg | 9µg | 2% |
| Magnesium | 35mg | 26mg | 2% |
| Manganese | 0.013mg | 1% | |
| Vitamin K | 0.1µg | 1.8µg | 1% |
| Carbs | 0g | 3.1g | 1% |
| Net carbs | 0g | 3.1g | N/A |
| Sugar | 0g | 1.23g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 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:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
| Contains more WaterWater | +36.8% |
| Contains more ProteinProtein | +17.3% |
| Contains more FatsFats | +115.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +566.7% |
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
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
| Contains less Sat. FatSaturated fat | -82.4% |
| Contains more Poly. FatPolyunsaturated fat | +168.8% |
| Contains more Mono. FatMonounsaturated fat | +36.7% |
