Swordfish vs. Cheese sandwich — In-Depth Nutrition Comparison
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The main differences between swordfish and cheese sandwich
- Swordfish has more selenium, vitamin B12, vitamin B3, and vitamin B6; however, cheese sandwich has more manganese, vitamin B2, iron, and vitamin B1.
- Daily need coverage for selenium for swordfish is 80% higher.
- Cheese sandwich has 14 times less vitamin B12 than swordfish. Swordfish has 1.62µg of vitamin B12, while cheese sandwich has 0.12µg.
- Cheese sandwich is lower in cholesterol.
- Cheese sandwich has a higher glycemic index than swordfish.
Food types used in this article are Fish, swordfish, cooked, dry heat and Crackers, wheat, sandwich, with cheese filling.
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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 | +63.1% |
| Contains less SodiumSodium | -88.4% |
| Contains more SeleniumSelenium | +181.9% |
| Contains more MagnesiumMagnesium | +54.3% |
| Contains more CalciumCalcium | +3300% |
| Contains more IronIron | +482.2% |
| Contains more CopperCopper | +247.8% |
| Contains more ZincZinc | +11.5% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains more ManganeseManganese | +8230.8% |
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 AVitamin A | +104.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +190.5% |
| Contains more Vitamin B6Vitamin B6 | +135.6% |
| Contains more Vitamin B12Vitamin B12 | +1250% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +302.2% |
| Contains more Vitamin B2Vitamin B2 | +577.8% |
| Contains more Vitamin B5Vitamin B5 | +49.2% |
| Contains more FolateFolate | +3100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Selenium | 68.5µg | 24.3µg | 80% |
| Vitamin B12 | 1.62µg | 0.12µg | 63% |
| Polyunsaturated fat | 1.368g | 9.166g | 52% |
| Manganese | 0.013mg | 1.083mg | 47% |
| Vitamin B3 | 9.254mg | 3.185mg | 38% |
| Sodium | 97mg | 839mg | 32% |
| Vitamin B2 | 0.063mg | 0.427mg | 28% |
| Iron | 0.45mg | 2.62mg | 27% |
| Vitamin B6 | 0.615mg | 0.261mg | 27% |
| Protein | 23.45g | 9.8g | 27% |
| Fats | 7.93g | 25g | 26% |
| Cholesterol | 78mg | 7mg | 24% |
| Vitamin B1 | 0.089mg | 0.358mg | 22% |
| Calcium | 6mg | 204mg | 20% |
| Carbs | 0g | 58.2g | 19% |
| Monounsaturated fat | 3.544g | 10.351g | 17% |
| Folate | 2µg | 64µg | 16% |
| Calories | 172kcal | 497kcal | 16% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Copper | 0.046mg | 0.16mg | 13% |
| Fiber | 0g | 3.1g | 12% |
| Phosphorus | 304mg | 382mg | 11% |
| Saturated fat | 1.911g | 4.129g | 10% |
| Potassium | 499mg | 306mg | 6% |
| Magnesium | 35mg | 54mg | 5% |
| Vitamin B5 | 0.417mg | 0.622mg | 4% |
| Vitamin A | 43µg | 21µg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Zinc | 0.78mg | 0.87mg | 1% |
| Net carbs | 0g | 55.1g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.13mg | 0% |
| Threonine | 1.035mg | 0.298mg | 0% |
| Isoleucine | 1.088mg | 0.383mg | 0% |
| Leucine | 1.919mg | 0.698mg | 0% |
| Lysine | 2.168mg | 0.344mg | 0% |
| Methionine | 0.699mg | 0.167mg | 0% |
| Phenylalanine | 0.922mg | 0.472mg | 0% |
| Valine | 1.216mg | 0.438mg | 0% |
| Histidine | 0.695mg | 0.219mg | 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:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +139.3% |
| Contains more WaterWater | +2033.1% |
| Contains more FatsFats | +215.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +955.6% |
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
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -53.7% |
| Contains more Mono. FatMonounsaturated fat | +192.1% |
| Contains more Poly. FatPolyunsaturated fat | +570% |
