Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cauliflower
  5. Compare
  6. Cauliflower vs. Swordfish

Cauliflower vs. Swordfish — In-Depth Nutrition Comparison

Compare

What are the main differences between cauliflower and swordfish?

  • Cauliflower is richer in vitamin C and folate, yet swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, and vitamin E.
  • Swordfish's daily need coverage for selenium is 123% higher.

We used Cauliflower, raw and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Cauliflower vs Swordfish infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +266.7%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +1092.3%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +66.9%
Contains more CopperCopper +17.9%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +590.9%
Contains more SeleniumSelenium +11316.7%
~equal in Iron ~0.45mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +2750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2912.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B3Vitamin B3 +1725.2%
Contains more Vitamin B6Vitamin B6 +234.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +74.9%
~equal in Vitamin B2 ~0.063mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.9%
Contains more OtherOther +111.1%
Contains more ProteinProtein +1121.4%
Contains more FatsFats +2732.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
28% 52% 20%
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 -93.2%
Contains more Mono. FatMonounsaturated fat +10323.5%
Contains more Poly. FatPolyunsaturated fat +4312.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Swordfish
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Cauliflower Swordfish DV% diff.
Selenium 0.6µg 68.5µg 123%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.507mg 9.254mg 55%
Vitamin C 48.2mg 0mg 54%
Protein 1.92g 23.45g 43%
Phosphorus 44mg 304mg 37%
Vitamin B6 0.184mg 0.615mg 33%
Cholesterol 0mg 78mg 26%
Vitamin E 0.08mg 2.41mg 16%
Folate 57µg 2µg 14%
Vitamin K 15.5µg 0.1µg 13%
Fats 0.28g 7.93g 12%
Monounsaturated fat 0.034g 3.544g 9%
Polyunsaturated fat 0.031g 1.368g 9%
Saturated fat 0.13g 1.911g 8%
Fiber 2g 0g 8%
Calories 25kcal 172kcal 7%
Potassium 299mg 499mg 6%
Choline 44.3mg 77.5mg 6%
Manganese 0.155mg 0.013mg 6%
Vitamin B5 0.667mg 0.417mg 5%
Vitamin A 0µg 43µg 5%
Zinc 0.27mg 0.78mg 5%
Magnesium 15mg 35mg 5%
Vitamin B1 0.05mg 0.089mg 3%
Sodium 30mg 97mg 3%
Calcium 22mg 6mg 2%
Carbs 4.97g 0g 2%
Fructose 0.97g 1%
Copper 0.039mg 0.046mg 1%
Net carbs 2.97g 0g N/A
Iron 0.42mg 0.45mg 0%
Sugar 1.91g 0g N/A
Vitamin B2 0.06mg 0.063mg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.02mg 0.265mg 0%
Threonine 0.076mg 1.035mg 0%
Isoleucine 0.071mg 1.088mg 0%
Leucine 0.106mg 1.919mg 0%
Lysine 0.217mg 2.168mg 0%
Methionine 0.02mg 0.699mg 0%
Phenylalanine 0.065mg 0.922mg 0%
Valine 0.125mg 1.216mg 0%
Histidine 0.056mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprouts
Brussels sprouts
Cauliflower
Cauliflower vs Cabbage
Cabbage
Swordfish
Swordfish vs Tuna Bluefin
Tuna Bluefin
Swordfish
Swordfish vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel

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
30%
Cauliflower
72%
Swordfish
Minerals Daily Need Coverage Score
13%
Cauliflower
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 0)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.4)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.781g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.