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Squid as food 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 - 146mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 647mg)
Which food contains less Sugars?
Squid as food
Squid as food contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.675g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Squid as food Swordfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
63
Squid as food
75
Swordfish
Mineral Summary Score
103
Squid as food
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 +2308.9%
Contains more Calcium +2900%
Contains more Potassium +27.7%
Contains more Magnesium +71.4%
Contains more Copper +2069.6%
Contains more Zinc +343.6%
Contains more Phosphorus +90.8%
Contains less Sodium -87%
Contains more Iron +2308.9%
Contains more Calcium +2900%
Contains more Potassium +27.7%
Contains more Magnesium +71.4%
Contains more Copper +2069.6%
Contains more Zinc +343.6%
Contains more Phosphorus +90.8%
Contains less Sodium -87%

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 C +∞%
Contains more Vitamin A +423.3%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B12 +233.3%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +423.3%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B12 +233.3%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%

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
195%
Squid as food
141%
Swordfish
Carbohydrates
2%
Squid as food
0%
Swordfish
Fats
6%
Squid as food
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 Squid as food Swordfish Opinion
Calories 158 172 Swordfish
Protein 32.48 23.45 Squid as food
Fats 1.4 7.93 Swordfish
Vitamin C 8.5 0 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 78 Swordfish
Vitamin D 666 Swordfish
Iron 10.84 0.45 Squid as food
Calcium 180 6 Squid as food
Potassium 637 499 Squid as food
Magnesium 60 35 Squid as food
Sugars 0 Swordfish
Fiber 0 0
Copper 0.998 0.046 Squid as food
Zinc 3.46 0.78 Squid as food
Starch
Phosphorus 580 304 Squid as food
Sodium 744 97 Swordfish
Vitamin A 675 129 Squid as food
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.017 0.089 Swordfish
Vitamin B2 1.729 0.063 Squid as food
Vitamin B3 2.189 9.254 Swordfish
Vitamin B5 0.9 0.417 Squid as food
Vitamin B6 0.27 0.615 Swordfish
Vitamin B12 5.4 1.62 Squid as food
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Squid as food
Saturated Fat 0.236 1.911 Squid as food
Monounsaturated Fat 0.162 3.544 Swordfish
Polyunsaturated fat 0.268 1.368 Swordfish
Tryptophan 0.364 0.265 Squid as food
Threonine 1.398 1.035 Squid as food
Isoleucine 1.414 1.088 Squid as food
Leucine 2.287 1.919 Squid as food
Lysine 2.427 2.168 Squid as food
Methionine 0.733 0.699 Squid as food
Phenylalanine 1.164 0.922 Squid as food
Valine 1.419 1.216 Squid as food
Histidine 0.624 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.