Swordfish vs. Romano cheese — In-Depth Nutrition Comparison
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How are swordfish and romano cheese different?
- Swordfish is higher in vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B12; however, romano cheese is richer in calcium, phosphorus, and vitamin B2.
- Daily need coverage for vitamin D for swordfish is 108% higher.
- Swordfish contains 120 times more vitamin B3 than romano cheese. While swordfish contains 9.254mg of vitamin B3, romano cheese contains only 0.077mg.
- Swordfish has less saturated fat.
- Swordfish has a lower glycemic index (0) than romano cheese (27).
Fish, swordfish, cooked, dry heat and Cheese, romano are the varieties 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 PotassiumPotassium | +480.2% |
| Contains more CopperCopper | +53.3% |
| Contains less SodiumSodium | -93.2% |
| Contains more SeleniumSelenium | +372.4% |
| Contains more MagnesiumMagnesium | +17.1% |
| Contains more CalciumCalcium | +17633.3% |
| Contains more IronIron | +71.1% |
| Contains more ZincZinc | +230.8% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +53.8% |
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 | +947.8% |
| Contains more Vitamin DVitamin D | +3220% |
| Contains more Vitamin B1Vitamin B1 | +140.5% |
| Contains more Vitamin B3Vitamin B3 | +11918.2% |
| Contains more Vitamin B6Vitamin B6 | +623.5% |
| Contains more Vitamin B12Vitamin B12 | +44.6% |
| Contains more CholineCholine | +403.2% |
| Contains more Vitamin AVitamin A | +123.3% |
| Contains more Vitamin B2Vitamin B2 | +487.3% |
| Contains more Vitamin KVitamin K | +2100% |
| Contains more FolateFolate | +250% |
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:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +120.8% |
| Contains more ProteinProtein | +35.6% |
| Contains more FatsFats | +239.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1766.7% |
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
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -88.8% |
| Contains more Poly. FatPolyunsaturated fat | +130.7% |
| Contains more Mono. FatMonounsaturated fat | +121.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 6mg | 1064mg | 106% |
| Selenium | 68.5µg | 14.5µg | 98% |
| Vitamin D | 666IU | 20IU | 81% |
| Vitamin D | 16.6µg | 0.5µg | 81% |
| Saturated fat | 1.911g | 17.115g | 69% |
| Phosphorus | 304mg | 760mg | 65% |
| Sodium | 97mg | 1433mg | 58% |
| Vitamin B3 | 9.254mg | 0.077mg | 57% |
| Vitamin B6 | 0.615mg | 0.085mg | 41% |
| Fats | 7.93g | 26.94g | 29% |
| Vitamin B2 | 0.063mg | 0.37mg | 24% |
| Vitamin B12 | 1.62µg | 1.12µg | 21% |
| Protein | 23.45g | 31.8g | 17% |
| Zinc | 0.78mg | 2.58mg | 16% |
| Vitamin E | 2.41mg | 0.23mg | 15% |
| Potassium | 499mg | 86mg | 12% |
| Choline | 77.5mg | 15.4mg | 11% |
| Monounsaturated fat | 3.544g | 7.838g | 11% |
| Calories | 172kcal | 387kcal | 11% |
| Cholesterol | 78mg | 104mg | 9% |
| Vitamin A | 43µg | 96µg | 6% |
| Polyunsaturated fat | 1.368g | 0.593g | 5% |
| Vitamin B1 | 0.089mg | 0.037mg | 4% |
| Iron | 0.45mg | 0.77mg | 4% |
| Copper | 0.046mg | 0.03mg | 2% |
| Vitamin K | 0.1µg | 2.2µg | 2% |
| Carbs | 0g | 3.63g | 1% |
| Magnesium | 35mg | 41mg | 1% |
| Folate | 2µg | 7µg | 1% |
| Net carbs | 0g | 3.63g | N/A |
| Sugar | 0g | 0.73g | N/A |
| Manganese | 0.013mg | 0.02mg | 0% |
| Vitamin B5 | 0.417mg | 0.424mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.429mg | 0% |
| Threonine | 1.035mg | 1.171mg | 0% |
| Isoleucine | 1.088mg | 1.685mg | 0% |
| Leucine | 1.919mg | 3.071mg | 0% |
| Lysine | 2.168mg | 2.941mg | 0% |
| Methionine | 0.699mg | 0.852mg | 0% |
| Phenylalanine | 0.922mg | 1.71mg | 0% |
| Valine | 1.216mg | 2.183mg | 0% |
| Histidine | 0.695mg | 1.231mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
64%
106%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 1336mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 15.204g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $4.6)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
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.