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  6. Swordfish vs. Edam

Swordfish vs. Edam — In-Depth Nutrition Comparison

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How are Swordfish and Edam different?

  • Swordfish is higher in Vitamin D, Selenium, Vitamin B3, and Vitamin B6, however, Edam is richer in Calcium, Phosphorus, Zinc, and Vitamin B2.
  • Daily need coverage for Vitamin D from Swordfish is 108% higher.
  • Swordfish contains 113 times more Vitamin B3 than Edam. While Swordfish contains 9.254mg of Vitamin B3, Edam contains only 0.082mg.
  • Swordfish has less Sodium.

Fish, swordfish, cooked, dry heat and Cheese, edam are the varieties used in this article.

Infographic

Swordfish vs Edam 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
Edam
Edam
Contains more Magnesium +16.7%
Contains more Potassium +165.4%
Contains less Sodium -88.1%
Contains more Copper +27.8%
Contains more Manganese +18.2%
Contains more Selenium +372.4%
Contains more Calcium +12083.3%
Contains more Phosphorus +76.3%
Contains more Zinc +380.8%
Equal in Iron - 0.44
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Edam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Contains more Magnesium +16.7%
Contains more Potassium +165.4%
Contains less Sodium -88.1%
Contains more Copper +27.8%
Contains more Manganese +18.2%
Contains more Selenium +372.4%
Contains more Calcium +12083.3%
Contains more Phosphorus +76.3%
Contains more Zinc +380.8%
Equal in Iron - 0.44

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
7
:
4
Edam
Edam
Contains more Vitamin E +904.2%
Contains more Vitamin D +3220%
Contains more Vitamin B1 +140.5%
Contains more Vitamin B3 +11185.4%
Contains more Vitamin B5 +48.4%
Contains more Vitamin B6 +709.2%
Contains more Vitamin A +539.5%
Contains more Vitamin B2 +517.5%
Contains more Folate +700%
Contains more Vitamin K +2200%
Equal in Vitamin B12 - 1.54
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%
Edam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 6%
Contains more Vitamin E +904.2%
Contains more Vitamin D +3220%
Contains more Vitamin B1 +140.5%
Contains more Vitamin B3 +11185.4%
Contains more Vitamin B5 +48.4%
Contains more Vitamin B6 +709.2%
Contains more Vitamin A +539.5%
Contains more Vitamin B2 +517.5%
Contains more Folate +700%
Contains more Vitamin K +2200%
Equal in Vitamin B12 - 1.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
1
:
4
Edam
Edam
Contains more Water +64.2%
Contains more Fats +250.6%
Contains more Carbs +∞%
Contains more Other +1072.2%
Equal in Protein - 24.99
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Edam
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more Water +64.2%
Contains more Fats +250.6%
Contains more Carbs +∞%
Contains more Other +1072.2%
Equal in Protein - 24.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Edam
Edam
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +105.7%
Contains more Monounsaturated Fat +129.3%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Edam
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +105.7%
Contains more Monounsaturated Fat +129.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Edam Opinion
Net carbs 0g 1.43g Edam
Protein 23.45g 24.99g Edam
Fats 7.93g 27.8g Edam
Carbs 0g 1.43g Edam
Calories 172kcal 357kcal Edam
Sugar 0g 1.43g Swordfish
Calcium 6mg 731mg Edam
Iron 0.45mg 0.44mg Swordfish
Magnesium 35mg 30mg Swordfish
Phosphorus 304mg 536mg Edam
Potassium 499mg 188mg Swordfish
Sodium 97mg 812mg Swordfish
Zinc 0.78mg 3.75mg Edam
Copper 0.046mg 0.036mg Swordfish
Manganese 0.013mg 0.011mg Swordfish
Selenium 68.5µg 14.5µg Swordfish
Vitamin A 129IU 825IU Edam
Vitamin A RAE 43µg 243µg Edam
Vitamin E 2.41mg 0.24mg Swordfish
Vitamin D 666IU 20IU Swordfish
Vitamin D 16.6µg 0.5µg Swordfish
Vitamin B1 0.089mg 0.037mg Swordfish
Vitamin B2 0.063mg 0.389mg Edam
Vitamin B3 9.254mg 0.082mg Swordfish
Vitamin B5 0.417mg 0.281mg Swordfish
Vitamin B6 0.615mg 0.076mg Swordfish
Folate 2µg 16µg Edam
Vitamin B12 1.62µg 1.54µg Swordfish
Vitamin K 0.1µg 2.3µg Edam
Tryptophan 0.265mg 0.352mg Edam
Threonine 1.035mg 0.932mg Swordfish
Isoleucine 1.088mg 1.308mg Edam
Leucine 1.919mg 2.57mg Edam
Lysine 2.168mg 2.66mg Edam
Methionine 0.699mg 0.721mg Edam
Phenylalanine 0.922mg 1.434mg Edam
Valine 1.216mg 1.81mg Edam
Histidine 0.695mg 1.034mg Edam
Cholesterol 78mg 89mg Swordfish
Trans Fat 0.056g Edam
Saturated Fat 1.911g 17.572g Swordfish
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 8.125g Edam
Polyunsaturated fat 1.368g 0.665g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Edam
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
35%
Edam
Minerals Daily Need Coverage Score
64%
Swordfish
80%
Edam

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 715mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 15.661g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.6)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.