Almonds vs. Swordfish — In-Depth Nutrition Comparison
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Important differences between almonds and swordfish
- Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and iron; however, swordfish is richer in selenium, vitamin D, and vitamin B12.
- Almonds' daily need coverage for vitamin E is 155% more.
The food varieties used in the comparison are Nuts, almonds and Fish, swordfish, cooked, dry heat.
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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.
| Contains more MagnesiumMagnesium | +671.4% |
| Contains more CalciumCalcium | +4383.3% |
| Contains more PotassiumPotassium | +46.9% |
| Contains more IronIron | +724.4% |
| Contains more CopperCopper | +2141.3% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +58.2% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +16661.5% |
| Contains more SeleniumSelenium | +1570.7% |
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.
| Contains more Vitamin EVitamin E | +963.5% |
| Contains more Vitamin B1Vitamin B1 | +130.3% |
| Contains more Vitamin B2Vitamin B2 | +1706.3% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more FolateFolate | +2100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +155.8% |
| Contains more Vitamin B6Vitamin B6 | +348.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +48.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 2.41mg | 155% |
| Selenium | 4.1µg | 68.5µg | 117% |
| Copper | 1.031mg | 0.046mg | 109% |
| Manganese | 2.179mg | 0.013mg | 94% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B2 | 1.138mg | 0.063mg | 83% |
| Polyunsaturated fat | 12.329g | 1.368g | 73% |
| Monounsaturated fat | 31.551g | 3.544g | 70% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Fats | 49.93g | 7.93g | 65% |
| Magnesium | 270mg | 35mg | 56% |
| Fiber | 12.5g | 0g | 50% |
| Iron | 3.71mg | 0.45mg | 41% |
| Vitamin B6 | 0.137mg | 0.615mg | 37% |
| Vitamin B3 | 3.618mg | 9.254mg | 35% |
| Calcium | 269mg | 6mg | 26% |
| Cholesterol | 0mg | 78mg | 26% |
| Phosphorus | 481mg | 304mg | 25% |
| Zinc | 3.12mg | 0.78mg | 21% |
| Calories | 579kcal | 172kcal | 20% |
| Folate | 44µg | 2µg | 11% |
| Vitamin B1 | 0.205mg | 0.089mg | 10% |
| Saturated fat | 3.802g | 1.911g | 9% |
| Potassium | 733mg | 499mg | 7% |
| Carbs | 21.55g | 0g | 7% |
| Vitamin A | 0µg | 43µg | 5% |
| Protein | 21.15g | 23.45g | 5% |
| Choline | 52.1mg | 77.5mg | 5% |
| Sodium | 1mg | 97mg | 4% |
| Vitamin B5 | 0.471mg | 0.417mg | 1% |
| Net carbs | 9.05g | 0g | N/A |
| Sugar | 4.35g | 0g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.015g | 0.056g | N/A |
| Tryptophan | 0.211mg | 0.265mg | 0% |
| Threonine | 0.601mg | 1.035mg | 0% |
| Isoleucine | 0.751mg | 1.088mg | 0% |
| Leucine | 1.473mg | 1.919mg | 0% |
| Lysine | 0.568mg | 2.168mg | 0% |
| Methionine | 0.157mg | 0.699mg | 0% |
| Phenylalanine | 1.132mg | 0.922mg | 0% |
| Valine | 0.855mg | 1.216mg | 0% |
| Histidine | 0.539mg | 0.695mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.022g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +529.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +722.2% |
| Contains more ProteinProtein | +10.9% |
| Contains more WaterWater | +1447.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +790.3% |
| Contains more Poly. FatPolyunsaturated fat | +801.2% |
| Contains less Sat. FatSaturated fat | -49.7% |
