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Swordfish vs. Gouda cheese — In-Depth Nutrition Comparison

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Summary of differences between swordfish and gouda cheese

  • Swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6, while gouda cheese has more calcium, phosphorus, zinc, and vitamin B2.
  • Swordfish covers your daily need for vitamin D, 108% more than gouda cheese.
  • Swordfish contains 147 times more vitamin B3 than gouda cheese. While swordfish contains 9.254mg of vitamin B3, gouda cheese contains only 0.063mg.
  • The amount of sodium in swordfish is lower.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Cheese, gouda.

Infographic

Swordfish vs Gouda cheese infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +312.4%
Contains more IronIron +87.5%
Contains more CopperCopper +27.8%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +372.4%
Contains more CalciumCalcium +11566.7%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +79.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin EVitamin E +904.2%
Contains more Vitamin DVitamin D +3220%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B3Vitamin B3 +14588.9%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +668.8%
Contains more CholineCholine +403.2%
Contains more Vitamin AVitamin A +283.7%
Contains more Vitamin B2Vitamin B2 +430.2%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +950%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.54µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more WaterWater +64.6%
Contains more FatsFats +246%
Contains more CarbsCarbs +∞%
Contains more OtherOther +994.4%
~equal in Protein ~24.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Poly. FatPolyunsaturated fat +108.2%
Contains more Mono. FatMonounsaturated fat +118.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Gouda cheese DV% diff.
Selenium 68.5µg 14.5µg 98%
Vitamin D 666IU 20IU 81%
Vitamin D 16.6µg 0.5µg 81%
Saturated fat 1.911g 17.614g 71%
Calcium 6mg 700mg 69%
Vitamin B3 9.254mg 0.063mg 57%
Vitamin B6 0.615mg 0.08mg 41%
Phosphorus 304mg 546mg 35%
Sodium 97mg 819mg 31%
Fats 7.93g 27.44g 30%
Zinc 0.78mg 3.9mg 28%
Vitamin B2 0.063mg 0.334mg 21%
Vitamin A 43µg 165µg 14%
Vitamin E 2.41mg 0.24mg 14%
Cholesterol 78mg 114mg 12%
Choline 77.5mg 15.4mg 11%
Monounsaturated fat 3.544g 7.747g 11%
Potassium 499mg 121mg 11%
Calories 172kcal 356kcal 9%
Polyunsaturated fat 1.368g 0.657g 5%
Vitamin B1 0.089mg 0.03mg 5%
Folate 2µg 21µg 5%
Protein 23.45g 24.94g 3%
Iron 0.45mg 0.24mg 3%
Vitamin B12 1.62µg 1.54µg 3%
Vitamin B5 0.417mg 0.34mg 2%
Vitamin K 0.1µg 2.3µg 2%
Copper 0.046mg 0.036mg 1%
Magnesium 35mg 29mg 1%
Carbs 0g 2.22g 1%
Net carbs 0g 2.22g N/A
Sugar 0g 2.22g N/A
Manganese 0.013mg 0.011mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.352mg 0%
Threonine 1.035mg 0.93mg 0%
Isoleucine 1.088mg 1.306mg 0%
Leucine 1.919mg 2.564mg 0%
Lysine 2.168mg 2.654mg 0%
Methionine 0.699mg 0.719mg 0%
Phenylalanine 0.922mg 1.431mg 0%
Valine 1.216mg 1.806mg 0%
Histidine 0.695mg 1.032mg 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?

ok
ok
is better in case of low diet
Swordfish Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Swordfish
32%
Gouda cheese
Minerals Daily Need Coverage Score
64%
Swordfish
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 722mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 15.703g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.