Swordfish vs. Muenster cheese — In-Depth Nutrition Comparison

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Differences between swordfish and muenster cheese

Swordfish is higher in vitamin D, selenium, vitamin B3, and vitamin B6; however, muenster cheese is richer in calcium, phosphorus, vitamin B2, and zinc.
Swordfish's daily need coverage for vitamin D is 107% higher.
Swordfish has 90 times more vitamin B3 than muenster cheese. While swordfish has 9.254mg of vitamin B3, muenster cheese has only 0.103mg.
Swordfish has less sodium.
Swordfish has a lower glycemic index (0) than muenster cheese (27).

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Cheese, muenster.

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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.

Swordfish

Muenster cheese

Contains more MagnesiumMagnesium	+29.6%
Contains more PotassiumPotassium	+272.4%
Contains more CopperCopper	+48.4%
Contains less SodiumSodium	-84.6%
Contains more ManganeseManganese	+62.5%
Contains more SeleniumSelenium	+372.4%

Contains more CalciumCalcium	+11850%
Contains more ZincZinc	+260.3%
Contains more PhosphorusPhosphorus	+53.9%

~equal in Iron ~0.41mg

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

Muenster cheese

Contains more Vitamin EVitamin E	+826.9%
Contains more Vitamin DVitamin D	+2666.7%
Contains more Vitamin B1Vitamin B1	+584.6%
Contains more Vitamin B3Vitamin B3	+8884.5%
Contains more Vitamin B5Vitamin B5	+119.5%
Contains more Vitamin B6Vitamin B6	+998.2%
Contains more CholineCholine	+403.2%

Contains more Vitamin AVitamin A	+593%
Contains more Vitamin B2Vitamin B2	+407.9%
Contains more Vitamin KVitamin K	+2400%
Contains more FolateFolate	+500%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~1.47µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	68.5µg	14.5µg	98%
Vitamin D	666IU	22IU	81%
Vitamin D	16.6µg	0.6µg	80%
Saturated fat	1.911g	19.113g	78%
Calcium	6mg	717mg	71%
Vitamin B3	9.254mg	0.103mg	57%
Vitamin B6	0.615mg	0.056mg	43%
Fats	7.93g	30.04g	34%
Vitamin A	43µg	298µg	28%
Phosphorus	304mg	468mg	23%
Sodium	97mg	628mg	23%
Vitamin B2	0.063mg	0.32mg	20%
Zinc	0.78mg	2.81mg	18%
Vitamin E	2.41mg	0.26mg	14%
Monounsaturated fat	3.544g	8.711g	13%
Choline	77.5mg	15.4mg	11%
Potassium	499mg	134mg	11%
Calories	172kcal	368kcal	10%
Cholesterol	78mg	96mg	6%
Vitamin B1	0.089mg	0.013mg	6%
Vitamin B12	1.62µg	1.47µg	6%
Polyunsaturated fat	1.368g	0.661g	5%
Vitamin B5	0.417mg	0.19mg	5%
Folate	2µg	12µg	3%
Copper	0.046mg	0.031mg	2%
Magnesium	35mg	27mg	2%
Vitamin K	0.1µg	2.5µg	2%
Iron	0.45mg	0.41mg	1%
Protein	23.45g	23.41g	0%
Carbs	0g	1.12g	0%
Net carbs	0g	1.12g	N/A
Sugar	0g	1.12g	N/A
Manganese	0.013mg	0.008mg	0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.327mg	0%
Threonine	1.035mg	0.888mg	0%
Isoleucine	1.088mg	1.145mg	0%
Leucine	1.919mg	2.26mg	0%
Lysine	2.168mg	2.139mg	0%
Methionine	0.699mg	0.569mg	0%
Phenylalanine	0.922mg	1.24mg	0%
Valine	1.216mg	1.482mg	0%
Histidine	0.695mg	0.829mg	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