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  6. Swordfish vs. Cheesecake

Swordfish vs. Cheesecake — In-Depth Nutrition Comparison

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How are Swordfish and Cheesecake different?

  • Swordfish is richer in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin E , while Cheesecake is higher in Vitamin A RAE.
  • Swordfish covers your daily need of Selenium 115% more than Cheesecake.
  • Swordfish contains 47 times more Vitamin B3 than Cheesecake. Swordfish contains 9.254mg of Vitamin B3, while Cheesecake contains 0.195mg.
  • Swordfish is lower in Sodium.

Fish, swordfish, cooked, dry heat and Cheesecake commercially prepared types were used in this article.

Infographic

Swordfish vs Cheesecake infographic
Infographic link

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
Swordfish
7
:
3
Cheesecake
Cheesecake
Contains more Magnesium +218.2%
Contains more Phosphorus +226.9%
Contains more Potassium +454.4%
Contains less Sodium -77.9%
Contains more Zinc +52.9%
Contains more Copper +130%
Contains more Selenium +1217.3%
Contains more Calcium +750%
Contains more Iron +40%
Contains more Manganese +976.9%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Cheesecake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 24% 8% 40% 8% 58% 14% 7% 19% 29%
Contains more Magnesium +218.2%
Contains more Phosphorus +226.9%
Contains more Potassium +454.4%
Contains less Sodium -77.9%
Contains more Zinc +52.9%
Contains more Copper +130%
Contains more Selenium +1217.3%
Contains more Calcium +750%
Contains more Iron +40%
Contains more Manganese +976.9%

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
Swordfish
6
:
6
Cheesecake
Cheesecake
Contains more Vitamin E +330.4%
Contains more Vitamin D +3220%
Contains more Vitamin B1 +217.9%
Contains more Vitamin B3 +4645.6%
Contains more Vitamin B6 +1082.7%
Contains more Vitamin B12 +852.9%
Contains more Vitamin A +324%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +206.3%
Contains more Vitamin B5 +36.9%
Contains more Folate +800%
Contains more Vitamin K +4300%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Cheesecake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 12% 15% 2% 7% 45% 4% 35% 12% 14% 22% 11%
Contains more Vitamin E +330.4%
Contains more Vitamin D +3220%
Contains more Vitamin B1 +217.9%
Contains more Vitamin B3 +4645.6%
Contains more Vitamin B6 +1082.7%
Contains more Vitamin B12 +852.9%
Contains more Vitamin A +324%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +206.3%
Contains more Vitamin B5 +36.9%
Contains more Folate +800%
Contains more Vitamin K +4300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Cheesecake
Cheesecake
Contains more Protein +326.4%
Contains more Water +49.7%
Contains more Fats +183.7%
Contains more Carbs +∞%
Contains more Other +150%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Cheesecake
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more Protein +326.4%
Contains more Water +49.7%
Contains more Fats +183.7%
Contains more Carbs +∞%
Contains more Other +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Cheesecake
Cheesecake
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +143.6%
Contains more Polyunsaturated fat +17.1%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Cheesecake
49% 43% 8%
Saturated Fat: 9.921 g
Monounsaturated Fat: 8.634 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +143.6%
Contains more Polyunsaturated fat +17.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Cheesecake
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Cheesecake Opinion
Net carbs 0g 25.1g Cheesecake
Protein 23.45g 5.5g Swordfish
Fats 7.93g 22.5g Cheesecake
Carbs 0g 25.5g Cheesecake
Calories 172kcal 321kcal Cheesecake
Sugar 0g 21.8g Swordfish
Fiber 0g 0.4g Cheesecake
Calcium 6mg 51mg Cheesecake
Iron 0.45mg 0.63mg Cheesecake
Magnesium 35mg 11mg Swordfish
Phosphorus 304mg 93mg Swordfish
Potassium 499mg 90mg Swordfish
Sodium 97mg 438mg Swordfish
Zinc 0.78mg 0.51mg Swordfish
Copper 0.046mg 0.02mg Swordfish
Manganese 0.013mg 0.14mg Cheesecake
Selenium 68.5µg 5.2µg Swordfish
Vitamin A 129IU 547IU Cheesecake
Vitamin A RAE 43µg 159µg Cheesecake
Vitamin E 2.41mg 0.56mg Swordfish
Vitamin D 666IU 18IU Swordfish
Vitamin D 16.6µg 0.5µg Swordfish
Vitamin C 0mg 0.4mg Cheesecake
Vitamin B1 0.089mg 0.028mg Swordfish
Vitamin B2 0.063mg 0.193mg Cheesecake
Vitamin B3 9.254mg 0.195mg Swordfish
Vitamin B5 0.417mg 0.571mg Cheesecake
Vitamin B6 0.615mg 0.052mg Swordfish
Folate 2µg 18µg Cheesecake
Vitamin B12 1.62µg 0.17µg Swordfish
Vitamin K 0.1µg 4.4µg Cheesecake
Tryptophan 0.265mg 0.064mg Swordfish
Threonine 1.035mg 0.222mg Swordfish
Isoleucine 1.088mg 0.281mg Swordfish
Leucine 1.919mg 0.464mg Swordfish
Lysine 2.168mg 0.372mg Swordfish
Methionine 0.699mg 0.136mg Swordfish
Phenylalanine 0.922mg 0.258mg Swordfish
Valine 1.216mg 0.314mg Swordfish
Histidine 0.695mg 0.133mg Swordfish
Cholesterol 78mg 55mg Cheesecake
Trans Fat 0.056g Cheesecake
Saturated Fat 1.911g 9.921g Swordfish
Omega-3 - DHA 0.772g 0.005g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 8.634g Cheesecake
Polyunsaturated fat 1.368g 1.602g Cheesecake
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Cheesecake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
95%
Swordfish
17%
Cheesecake
Minerals Daily Need Coverage Score
64%
Swordfish
22%
Cheesecake

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 21.8g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 341mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 8.01g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Cheesecake
Cheesecake is lower in Cholesterol (difference - 23mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.