Swordfish vs. Port Salut — In-Depth Nutrition Comparison

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A recap on differences between swordfish and port Salut

Swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6; however, port Salut is higher in calcium, vitamin A, and zinc.
Swordfish covers your daily vitamin D needs 108% more than port Salut.
Port Salut contains 154 times less vitamin B3 than swordfish. Swordfish contains 9.254mg of vitamin B3, while port Salut contains 0.06mg.
Swordfish has less cholesterol.
The glycemic index of port Salut is higher.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Cheese, port de salut.

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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.

Swordfish

Port Salut

Contains more MagnesiumMagnesium	+45.8%
Contains more PotassiumPotassium	+266.9%
Contains more CopperCopper	+109.1%
Contains less SodiumSodium	-81.8%
Contains more ManganeseManganese	+18.2%
Contains more SeleniumSelenium	+372.4%

Contains more CalciumCalcium	+10733.3%
Contains more ZincZinc	+233.3%
Contains more PhosphorusPhosphorus	+18.4%

~equal in Iron ~0.43mg

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.

Swordfish

Port Salut

Contains more Vitamin EVitamin E	+904.2%
Contains more Vitamin DVitamin D	+3220%
Contains more Vitamin B1Vitamin B1	+535.7%
Contains more Vitamin B3Vitamin B3	+15323.3%
Contains more Vitamin B5Vitamin B5	+98.6%
Contains more Vitamin B6Vitamin B6	+1060.4%
Contains more CholineCholine	+403.2%

Contains more Vitamin AVitamin A	+632.6%
Contains more Vitamin B2Vitamin B2	+281%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+800%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.5µg

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	16.691g	67%
Calcium	6mg	650mg	64%
Vitamin B3	9.254mg	0.06mg	57%
Vitamin B6	0.615mg	0.053mg	43%
Fats	7.93g	28.2g	31%
Vitamin A	43µg	315µg	30%
Sodium	97mg	534mg	19%
Zinc	0.78mg	2.6mg	17%
Cholesterol	78mg	123mg	15%
Vitamin E	2.41mg	0.24mg	14%
Vitamin B2	0.063mg	0.24mg	14%
Monounsaturated fat	3.544g	9.338g	14%
Choline	77.5mg	15.4mg	11%
Potassium	499mg	136mg	11%
Calories	172kcal	352kcal	9%
Phosphorus	304mg	360mg	8%
Vitamin B1	0.089mg	0.014mg	6%
Vitamin B12	1.62µg	1.5µg	5%
Polyunsaturated fat	1.368g	0.729g	4%
Vitamin B5	0.417mg	0.21mg	4%
Folate	2µg	18µg	4%
Magnesium	35mg	24mg	3%
Copper	0.046mg	0.022mg	3%
Vitamin K	0.1µg	2.4µg	2%
Protein	23.45g	23.78g	1%
Carbs	0g	0.57g	0%
Net carbs	0g	0.57g	N/A
Iron	0.45mg	0.43mg	0%
Sugar	0g	0.57g	N/A
Manganese	0.013mg	0.011mg	0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.343mg	0%
Threonine	1.035mg	0.876mg	0%
Isoleucine	1.088mg	1.446mg	0%
Leucine	1.919mg	2.482mg	0%
Lysine	2.168mg	1.987mg	0%
Methionine	0.699mg	0.734mg	0%
Phenylalanine	0.922mg	1.323mg	0%
Valine	1.216mg	1.707mg	0%
Histidine	0.695mg	0.686mg	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