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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 RAE, 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.

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.
Swordfish
Swordfish
8
:
2
Neufchâtel cheese
Neufchâtel cheese
Contains more Iron +246.2%
Contains more Magnesium +250%
Contains more Phosphorus +120.3%
Contains more Potassium +228.3%
Contains less Sodium -71%
Contains more Copper +70.4%
Contains more Manganese +18.2%
Contains more Selenium +2183.3%
Contains more Calcium +1850%
Equal in Zinc - 0.82
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Neufchâtel cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 5% 8% 60% 14% 44% 23% 9% 2% 17%
Contains more Iron +246.2%
Contains more Magnesium +250%
Contains more Phosphorus +120.3%
Contains more Potassium +228.3%
Contains less Sodium -71%
Contains more Copper +70.4%
Contains more Manganese +18.2%
Contains more Selenium +2183.3%
Contains more Calcium +1850%
Equal in Zinc - 0.82

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
:
5
Neufchâtel cheese
Neufchâtel cheese
Contains more Vitamin E +502.5%
Contains more Vitamin B1 +304.5%
Contains more Vitamin B3 +4306.7%
Contains more Vitamin B6 +1400%
Contains more Vitamin B12 +440%
Contains more Vitamin A +551.9%
Contains more Vitamin B2 +146%
Contains more Vitamin B5 +37.9%
Contains more Folate +600%
Contains more Vitamin K +1600%
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%
Neufchâtel cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 51% 8% 0% 0% 6% 36% 4% 35% 10% 11% 38% 5%
Contains more Vitamin E +502.5%
Contains more Vitamin B1 +304.5%
Contains more Vitamin B3 +4306.7%
Contains more Vitamin B6 +1400%
Contains more Vitamin B12 +440%
Contains more Vitamin A +551.9%
Contains more Vitamin B2 +146%
Contains more Vitamin B5 +37.9%
Contains more Folate +600%
Contains more Vitamin K +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Neufchâtel cheese
Neufchâtel cheese
Contains more Protein +156.3%
Contains more Fats +187.3%
Contains more Carbs +∞%
Contains more Other +280.6%
Equal in Water - 63.11
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Neufchâtel cheese
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 Protein +156.3%
Contains more Fats +187.3%
Contains more Carbs +∞%
Contains more Other +280.6%
Equal in Water - 63.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Neufchâtel cheese
Neufchâtel cheese
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +41%
Contains more Monounsaturated Fat +63.2%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Neufchâtel cheese
65% 30% 5%
Saturated Fat: 12.79 g
Monounsaturated Fat: 5.784 g
Polyunsaturated fat: 0.97 g
Contains less Saturated Fat -85.1%
Contains more Polyunsaturated fat +41%
Contains more Monounsaturated Fat +63.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Neufchâtel cheese Opinion
Net carbs 0g 3.59g Neufchâtel cheese
Protein 23.45g 9.15g Swordfish
Fats 7.93g 22.78g Neufchâtel cheese
Carbs 0g 3.59g Neufchâtel cheese
Calories 172kcal 253kcal Neufchâtel cheese
Starch 0.5g Neufchâtel cheese
Sugar 0g 3.19g Swordfish
Calcium 6mg 117mg Neufchâtel cheese
Iron 0.45mg 0.13mg Swordfish
Magnesium 35mg 10mg Swordfish
Phosphorus 304mg 138mg Swordfish
Potassium 499mg 152mg Swordfish
Sodium 97mg 334mg Swordfish
Zinc 0.78mg 0.82mg Neufchâtel cheese
Copper 0.046mg 0.027mg Swordfish
Manganese 0.013mg 0.011mg Swordfish
Selenium 68.5µg 3µg Swordfish
Vitamin A 129IU 841IU Neufchâtel cheese
Vitamin A RAE 43µg 241µg Neufchâtel cheese
Vitamin E 2.41mg 0.4mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.022mg Swordfish
Vitamin B2 0.063mg 0.155mg Neufchâtel cheese
Vitamin B3 9.254mg 0.21mg Swordfish
Vitamin B5 0.417mg 0.575mg Neufchâtel cheese
Vitamin B6 0.615mg 0.041mg Swordfish
Folate 2µg 14µg Neufchâtel cheese
Vitamin B12 1.62µg 0.3µg Swordfish
Vitamin K 0.1µg 1.7µg Neufchâtel cheese
Tryptophan 0.265mg 0.106mg Swordfish
Threonine 1.035mg 0.359mg Swordfish
Isoleucine 1.088mg 0.501mg Swordfish
Leucine 1.919mg 1.013mg Swordfish
Lysine 2.168mg 0.875mg Swordfish
Methionine 0.699mg 0.294mg Swordfish
Phenylalanine 0.922mg 0.448mg Swordfish
Valine 1.216mg 0.609mg Swordfish
Histidine 0.695mg 0.27mg Swordfish
Cholesterol 78mg 74mg Neufchâtel cheese
Trans Fat 0.056g Neufchâtel cheese
Saturated Fat 1.911g 12.79g Swordfish
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g 5.784g Neufchâtel cheese
Polyunsaturated fat 1.368g 0.97g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0g Swordfish
Omega-3 - ALA 0.117g Neufchâtel cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Neufchâtel cheese
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%
Neufchâtel cheese
Minerals Daily Need Coverage Score
64%
Swordfish
21%
Neufchâtel cheese

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 237mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 10.879g)
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)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Neufchâtel cheese
Neufchâtel cheese is lower in Cholesterol (difference - 4mg)
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. 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.