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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
72%
Minerals Daily Need Coverage Score
89%
64%
Comparison summary
Which food is lower in Cholesterol?
Wheat Bread is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 0.922g)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 504mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 60)
Which food is cheaper?
Swordfish is cheaper (difference - $0.3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.