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Swordfish vs. Swiss cheese — In-Depth Nutrition Comparison

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Differences between swordfish and Swiss cheese

  • Swordfish is higher in vitamin D, selenium, vitamin B3, and vitamin B6; however, Swiss cheese is richer in calcium, vitamin B12, phosphorus, zinc, and vitamin B2.
  • Swordfish's daily need coverage for vitamin D is 111% higher.
  • Swordfish has 145 times more vitamin B3 than Swiss cheese. While swordfish has 9.254mg of vitamin B3, Swiss cheese has only 0.064mg.
  • Swordfish has less saturated fat.
  • Swordfish has a lower glycemic index (0) than Swiss cheese (27).

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

Infographic

Swordfish vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +593.1%
Contains more IronIron +246.2%
Contains less SodiumSodium -48.1%
Contains more SeleniumSelenium +128.3%
Contains more CalciumCalcium +14733.3%
Contains more ZincZinc +460.3%
Contains more PhosphorusPhosphorus +88.8%
Contains more ManganeseManganese +100%
~equal in Magnesium ~33mg
~equal in Copper ~0.047mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin EVitamin E +301.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +709.1%
Contains more Vitamin B3Vitamin B3 +14359.4%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +766.2%
Contains more CholineCholine +400%
Contains more Vitamin AVitamin A +569.8%
Contains more Vitamin B2Vitamin B2 +379.4%
Contains more Vitamin B12Vitamin B12 +88.9%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more WaterWater +81.4%
Contains more ProteinProtein +15%
Contains more FatsFats +290.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +727.8%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +127%
~equal in Polyunsaturated fat ~1.341g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Swiss cheese DV% diff.
Calcium 6mg 890mg 88%
Vitamin D 666IU 0IU 83%
Vitamin D 16.6µg 0µg 83%
Saturated fat 1.911g 18.227g 74%
Selenium 68.5µg 30µg 70%
Vitamin B12 1.62µg 3.06µg 60%
Vitamin B3 9.254mg 0.064mg 57%
Vitamin B6 0.615mg 0.071mg 42%
Phosphorus 304mg 574mg 39%
Fats 7.93g 30.99g 35%
Zinc 0.78mg 4.37mg 33%
Vitamin A 43µg 288µg 27%
Vitamin B2 0.063mg 0.302mg 18%
Potassium 499mg 72mg 13%
Vitamin E 2.41mg 0.6mg 12%
Choline 77.5mg 15.5mg 11%
Monounsaturated fat 3.544g 8.046g 11%
Calories 172kcal 393kcal 11%
Vitamin B1 0.089mg 0.011mg 7%
Protein 23.45g 26.96g 7%
Cholesterol 78mg 93mg 5%
Sodium 97mg 187mg 4%
Iron 0.45mg 0.13mg 4%
Folate 2µg 10µg 2%
Manganese 0.013mg 0.026mg 1%
Vitamin B5 0.417mg 0.353mg 1%
Vitamin K 0.1µg 1.4µg 1%
Carbs 0g 1.44g 0%
Net carbs 0g 1.44g N/A
Magnesium 35mg 33mg 0%
Copper 0.046mg 0.047mg 0%
Trans fat 0.056g 0.987g N/A
Polyunsaturated fat 1.368g 1.341g 0%
Tryptophan 0.265mg 0.401mg 0%
Threonine 1.035mg 1.038mg 0%
Isoleucine 1.088mg 1.537mg 0%
Leucine 1.919mg 2.959mg 0%
Lysine 2.168mg 2.585mg 0%
Methionine 0.699mg 0.784mg 0%
Phenylalanine 0.922mg 1.662mg 0%
Valine 1.216mg 2.139mg 0%
Histidine 0.695mg 1.065mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.168g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
48%
Swiss cheese
Minerals Daily Need Coverage Score
64%
Swordfish
87%
Swiss cheese

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 16.316g)
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 - $3.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.