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  6. Swordfish vs. Neufchâtel cheese

Swordfish vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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Important differences between swordfish and neufchâtel cheese

  • Swordfish has more selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin E; however, neufchâtel cheese is richer in vitamin A and calcium.
  • Swordfish's daily need coverage for selenium is 119% more.
  • Swordfish contains 44 times more vitamin B3 than neufchâtel cheese. Swordfish contains 9.254mg of vitamin B3, while neufchâtel cheese contains 0.21mg.
  • Swordfish contains less sodium.
  • Neufchâtel cheese has a higher glycemic index. The glycemic index of neufchâtel cheese is 27, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Cheese, neufchatel.

Infographic

Swordfish vs Neufchâtel cheese 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.
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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +228.3%
Contains more IronIron +246.2%
Contains more CopperCopper +70.4%
Contains more PhosphorusPhosphorus +120.3%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +2183.3%
Contains more CalciumCalcium +1850%
~equal in Zinc ~0.82mg

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin EVitamin E +502.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +304.5%
Contains more Vitamin B3Vitamin B3 +4306.7%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin B12Vitamin B12 +440%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +460.5%
Contains more Vitamin B2Vitamin B2 +146%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Swordfish Neufchâtel cheese DV% diff.
Selenium 68.5µg 3µg 119%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B3 9.254mg 0.21mg 57%
Vitamin B12 1.62µg 0.3µg 55%
Saturated fat 1.911g 12.79g 49%
Vitamin B6 0.615mg 0.041mg 44%
Protein 23.45g 9.15g 29%
Phosphorus 304mg 138mg 24%
Fats 7.93g 22.78g 23%
Vitamin A 43µg 241µg 22%
Choline 77.5mg 14%
Vitamin E 2.41mg 0.4mg 13%
Calcium 6mg 117mg 11%
Potassium 499mg 152mg 10%
Sodium 97mg 334mg 10%
Vitamin B2 0.063mg 0.155mg 7%
Monounsaturated fat 3.544g 5.784g 6%
Magnesium 35mg 10mg 6%
Vitamin B1 0.089mg 0.022mg 6%
Calories 172kcal 253kcal 4%
Iron 0.45mg 0.13mg 4%
Vitamin B5 0.417mg 0.575mg 3%
Folate 2µg 14µg 3%
Polyunsaturated fat 1.368g 0.97g 3%
Copper 0.046mg 0.027mg 2%
Vitamin K 0.1µg 1.7µg 1%
Cholesterol 78mg 74mg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0g 3.19g N/A
Zinc 0.78mg 0.82mg 0%
Starch 0.5g 0%
Manganese 0.013mg 0.011mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.106mg 0%
Threonine 1.035mg 0.359mg 0%
Isoleucine 1.088mg 0.501mg 0%
Leucine 1.919mg 1.013mg 0%
Lysine 2.168mg 0.875mg 0%
Methionine 0.699mg 0.294mg 0%
Phenylalanine 0.922mg 0.448mg 0%
Valine 1.216mg 0.609mg 0%
Histidine 0.695mg 0.27mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 0.117g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 0g N/A

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more ProteinProtein +156.3%
Contains more FatsFats +187.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +280.6%
~equal in Water ~63.11g

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Poly. FatPolyunsaturated fat +41%
Contains more Mono. FatMonounsaturated fat +63.2%

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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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.