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Swordfish vs Cod - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.78g)
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)

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.
Swordfish Cod
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Swordfish Cod
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
75
Swordfish
398
Cod
Mineral Summary Score
26
Swordfish
19
Cod

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
:
2
Cod
Contains more Iron +18.4%
Contains more Potassium +20.8%
Contains more Copper +64.3%
Contains more Zinc +73.3%
Contains more Phosphorus +49.8%
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Equal in Magnesium - 32
Contains more Iron +18.4%
Contains more Potassium +20.8%
Contains more Copper +64.3%
Contains more Zinc +73.3%
Contains more Phosphorus +49.8%
Contains more Calcium +166.7%
Contains less Sodium -44.3%
Equal in Magnesium - 32

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
:
3
Cod
Contains more Vitamin D +1750%
Contains more Vitamin A +222.5%
Contains more Vitamin E +276.6%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B3 +348.6%
Contains more Vitamin B6 +151%
Contains more Vitamin B12 +78%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36590.6%
Equal in Vitamin B2 - 0.065
Equal in Vitamin K - 0.1
Contains more Vitamin D +1750%
Contains more Vitamin A +222.5%
Contains more Vitamin E +276.6%
Contains more Vitamin B1 +17.1%
Contains more Vitamin B3 +348.6%
Contains more Vitamin B6 +151%
Contains more Vitamin B12 +78%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36590.6%
Equal in Vitamin B2 - 0.065
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%
Swordfish
107%
Cod
Carbohydrates
0%
Swordfish
0%
Cod
Fats
37%
Swordfish
3%
Cod

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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 Swordfish Cod Opinion
Calories 172 82 Swordfish
Protein 23.45 17.81 Swordfish
Fats 7.93 0.67 Swordfish
Vitamin C 0 1 Cod
Carbs 0 0
Cholesterol 78 43 Cod
Vitamin D 666 36 Swordfish
Iron 0.45 0.38 Swordfish
Calcium 6 16 Cod
Potassium 499 413 Swordfish
Magnesium 35 32 Swordfish
Sugars 0 0
Fiber 0 0
Copper 0.046 0.028 Swordfish
Zinc 0.78 0.45 Swordfish
Starch
Phosphorus 304 203 Swordfish
Sodium 97 54 Cod
Vitamin A 129 40 Swordfish
Vitamin E 2.41 0.64 Swordfish
Vitamin D 16.6 0.9 Swordfish
Vitamin B1 0.089 0.076 Swordfish
Vitamin B2 0.063 0.065 Cod
Vitamin B3 9.254 2.063 Swordfish
Vitamin B5 0.417 153 Cod
Vitamin B6 0.615 0.245 Swordfish
Vitamin B12 1.62 0.91 Swordfish
Vitamin K 0.1 0.1
Folic acid (B9) 0 0
Trans Fat 0.056 Cod
Saturated Fat 1.911 0.131 Cod
Monounsaturated Fat 3.544 0.094 Swordfish
Polyunsaturated fat 1.368 0.231 Swordfish
Tryptophan 0.265 0.199 Swordfish
Threonine 1.035 0.781 Swordfish
Isoleucine 1.088 0.821 Swordfish
Leucine 1.919 1.447 Swordfish
Lysine 2.168 1.635 Swordfish
Methionine 0.699 0.527 Swordfish
Phenylalanine 0.922 0.695 Swordfish
Valine 1.216 0.917 Swordfish
Histidine 0.695 0.524 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.