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Alaska pollock vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 322mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.752g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Alaska pollock Swordfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Alaska pollock Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Alaska pollock
75
Swordfish
Mineral Summary Score
35
Alaska pollock
26
Swordfish

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +24.4%
Contains more Calcium +1100%
Contains more Magnesium +131.4%
Contains more Copper +30.4%
Contains more Potassium +16%
Contains more Zinc +36.8%
Contains more Phosphorus +13.9%
Contains less Sodium -76.8%
Contains more Iron +24.4%
Contains more Calcium +1100%
Contains more Magnesium +131.4%
Contains more Copper +30.4%
Contains more Potassium +16%
Contains more Zinc +36.8%
Contains more Phosphorus +13.9%
Contains less Sodium -76.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +254%
Contains more Vitamin B12 +125.9%
Contains more Vitamin D +1205.9%
Contains more Vitamin A +152.9%
Contains more Vitamin E +760.7%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +86.9%
Equal in Vitamin B5 - 0.417
Equal in Vitamin K - 0.1
Contains more Vitamin B2 +254%
Contains more Vitamin B12 +125.9%
Contains more Vitamin D +1205.9%
Contains more Vitamin A +152.9%
Contains more Vitamin E +760.7%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +86.9%
Equal in Vitamin B5 - 0.417
Equal in Vitamin K - 0.1

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Alaska pollock
141%
Swordfish
Carbohydrates
0%
Alaska pollock
0%
Swordfish
Fats
5%
Alaska pollock
37%
Swordfish

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Alaska pollock Swordfish Opinion
Calories 111 172 Swordfish
Protein 23.48 23.45 Alaska pollock
Fats 1.18 7.93 Swordfish
Vitamin C 0 0
Carbs 0 0
Cholesterol 86 78 Swordfish
Vitamin D 51 666 Swordfish
Iron 0.56 0.45 Alaska pollock
Calcium 72 6 Alaska pollock
Potassium 430 499 Swordfish
Magnesium 81 35 Alaska pollock
Sugars 0 0
Fiber 0 0
Copper 0.06 0.046 Alaska pollock
Zinc 0.57 0.78 Swordfish
Starch
Phosphorus 267 304 Swordfish
Sodium 419 97 Swordfish
Vitamin A 51 129 Swordfish
Vitamin E 0.28 2.41 Swordfish
Vitamin D 1.3 16.6 Swordfish
Vitamin B1 0.054 0.089 Swordfish
Vitamin B2 0.223 0.063 Alaska pollock
Vitamin B3 3.949 9.254 Swordfish
Vitamin B5 0.432 0.417 Alaska pollock
Vitamin B6 0.329 0.615 Swordfish
Vitamin B12 3.66 1.62 Alaska pollock
Vitamin K 0.1 0.1
Folic acid (B9) 0 0
Trans Fat 0.056 Alaska pollock
Saturated Fat 0.159 1.911 Alaska pollock
Monounsaturated Fat 0.134 3.544 Swordfish
Polyunsaturated fat 0.583 1.368 Swordfish
Tryptophan 0.263 0.265 Swordfish
Threonine 1.029 1.035 Swordfish
Isoleucine 1.082 1.088 Swordfish
Leucine 1.908 1.919 Swordfish
Lysine 2.157 2.168 Swordfish
Methionine 0.696 0.699 Swordfish
Phenylalanine 0.917 0.922 Swordfish
Valine 1.21 1.216 Swordfish
Histidine 0.691 0.695 Swordfish
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.