Wheat Bread vs. Swordfish — In-Depth Nutrition Comparison
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What are the main differences between wheat Bread and swordfish?
- Wheat Bread is richer in manganese, iron, vitamin B1, and vitamin B2, yet swordfish is richer in vitamin D, vitamin B1,2, selenium, and vitamin B6.
- Swordfish's daily need coverage for vitamin D is 111% higher.
- Wheat Bread has 106 times more manganese than swordfish. Wheat Bread has 1.377mg of manganese, while swordfish has 0.013mg.
- Swordfish contains less sodium.
- Swordfish has a lower glycemic index than wheat Bread.
We used Bread, wheat, toasted and Fish, swordfish, cooked, dry heat types in this comparison.
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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 | +68.6% |
| Contains more CalciumCalcium | +2650% |
| Contains more IronIron | +808.9% |
| Contains more CopperCopper | +330.4% |
| Contains more ZincZinc | +88.5% |
| Contains more ManganeseManganese | +10492.3% |
| Contains more PotassiumPotassium | +123.8% |
| Contains more PhosphorusPhosphorus | +61.7% |
| Contains less SodiumSodium | -83.9% |
| Contains more SeleniumSelenium | +105.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +393.3% |
| Contains more Vitamin B2Vitamin B2 | +506.3% |
| Contains more Vitamin KVitamin K | +5600% |
| Contains more FolateFolate | +4200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +904.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +48.1% |
| Contains more Vitamin B6Vitamin B6 | +302% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +250.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Selenium | 33.4µg | 68.5µg | 64% |
| Manganese | 1.377mg | 0.013mg | 59% |
| Iron | 4.09mg | 0.45mg | 46% |
| Vitamin B6 | 0.153mg | 0.615mg | 36% |
| Vitamin B1 | 0.439mg | 0.089mg | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Vitamin B2 | 0.382mg | 0.063mg | 25% |
| Sodium | 601mg | 97mg | 22% |
| Folate | 86µg | 2µg | 21% |
| Protein | 12.96g | 23.45g | 21% |
| Carbs | 55.77g | 0g | 19% |
| Fiber | 4.7g | 0g | 19% |
| Vitamin B3 | 6.25mg | 9.254mg | 19% |
| Copper | 0.198mg | 0.046mg | 17% |
| Phosphorus | 188mg | 304mg | 17% |
| Calcium | 165mg | 6mg | 16% |
| Vitamin E | 0.24mg | 2.41mg | 14% |
| Choline | 22.1mg | 77.5mg | 10% |
| Potassium | 223mg | 499mg | 8% |
| Calories | 313kcal | 172kcal | 7% |
| Zinc | 1.47mg | 0.78mg | 6% |
| Magnesium | 59mg | 35mg | 6% |
| Fats | 4.27g | 7.93g | 6% |
| Monounsaturated fat | 1.019g | 3.544g | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin K | 5.7µg | 0.1µg | 5% |
| Saturated fat | 0.989g | 1.911g | 4% |
| Polyunsaturated fat | 1.72g | 1.368g | 2% |
| Vitamin B5 | 0.456mg | 0.417mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 51.07g | 0g | N/A |
| Sugar | 6.42g | 0g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.092mg | 0.265mg | 0% |
| Threonine | 0.299mg | 1.035mg | 0% |
| Isoleucine | 0.258mg | 1.088mg | 0% |
| Leucine | 0.461mg | 1.919mg | 0% |
| Lysine | 0.215mg | 2.168mg | 0% |
| Methionine | 0.105mg | 0.699mg | 0% |
| Phenylalanine | 0.315mg | 0.922mg | 0% |
| Valine | 0.31mg | 1.216mg | 0% |
| Histidine | 0.15mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - ALA | 0.161g | N/A | |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +669.4% |
| Contains more ProteinProtein | +80.9% |
| Contains more FatsFats | +85.7% |
| Contains more WaterWater | +181.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
| Contains less Sat. FatSaturated fat | -48.2% |
| Contains more Poly. FatPolyunsaturated fat | +25.7% |
| Contains more Mono. FatMonounsaturated fat | +247.8% |
