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Chocolate milk vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between chocolate milk and swordfish

  • Chocolate milk has more calcium, while swordfish has more selenium, vitamin D, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and choline.
  • Swordfish covers your daily need for selenium, 121% more than chocolate milk.
  • Chocolate milk contains 19 times more calcium than swordfish. While chocolate milk contains 112mg of calcium, swordfish contains only 6mg.
  • The amount of cholesterol in chocolate milk is lower.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of chocolate milk is 45.

These are the specific foods used in this comparison Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Fish, swordfish, cooked, dry heat.

Infographic

Chocolate milk vs Swordfish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
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 +1766.7%
Contains more CopperCopper +41.3%
Contains less SodiumSodium -38.1%
Contains more ManganeseManganese +492.3%
Contains more MagnesiumMagnesium +169.2%
Contains more PotassiumPotassium +198.8%
Contains more IronIron +87.5%
Contains more ZincZinc +90.2%
Contains more PhosphorusPhosphorus +201%
Contains more SeleniumSelenium +3505.3%

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
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 B2Vitamin B2 +157.1%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +59.3%
Contains more Vitamin EVitamin E +3342.9%
Contains more Vitamin DVitamin D +1176.9%
Contains more Vitamin B1Vitamin B1 +140.5%
Contains more Vitamin B3Vitamin B3 +7303.2%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B6Vitamin B6 +1437.5%
Contains more Vitamin B12Vitamin B12 +390.9%
Contains more CholineCholine +355.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 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 +20.6%
Contains more OtherOther +122.2%
Contains more ProteinProtein +639.7%
Contains more FatsFats +133.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 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 more Mono. FatMonounsaturated fat +258%
Contains more Poly. FatPolyunsaturated fat +1003.2%
~equal in Saturated fat ~1.911g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate milk Swordfish
Lower in Sugar ok
Lower in Saturated fat 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

All nutrients comparison - raw data values

Nutrient Chocolate milk Swordfish DV% diff.
Selenium 1.9µg 68.5µg 121%
Vitamin D 1.3µg 16.6µg 77%
Vitamin D 51IU 666IU 77%
Vitamin B3 0.125mg 9.254mg 57%
Vitamin B12 0.33µg 1.62µg 54%
Vitamin B6 0.04mg 0.615mg 44%
Protein 3.17g 23.45g 41%
Phosphorus 101mg 304mg 29%
Cholesterol 12mg 78mg 22%
Vitamin E 0.07mg 2.41mg 16%
Choline 17mg 77.5mg 11%
Calcium 112mg 6mg 11%
Potassium 167mg 499mg 10%
Polyunsaturated fat 0.124g 1.368g 8%
Vitamin B2 0.162mg 0.063mg 8%
Fats 3.39g 7.93g 7%
Monounsaturated fat 0.99g 3.544g 6%
Magnesium 13mg 35mg 5%
Vitamin B1 0.037mg 0.089mg 4%
Calories 83kcal 172kcal 4%
Carbs 10.34g 0g 3%
Zinc 0.41mg 0.78mg 3%
Fiber 0.8g 0g 3%
Manganese 0.077mg 0.013mg 3%
Iron 0.24mg 0.45mg 3%
Vitamin A 27µg 43µg 2%
Sodium 60mg 97mg 2%
Copper 0.065mg 0.046mg 2%
Vitamin B5 0.295mg 0.417mg 2%
Saturated fat 2.104g 1.911g 1%
Vitamin C 0.9mg 0mg 1%
Folate 5µg 2µg 1%
Net carbs 9.54g 0g N/A
Sugar 9.54g 0g N/A
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.041mg 0.265mg 0%
Threonine 0.135mg 1.035mg 0%
Isoleucine 0.164mg 1.088mg 0%
Leucine 0.3mg 1.919mg 0%
Lysine 0.265mg 2.168mg 0%
Methionine 0.083mg 0.699mg 0%
Phenylalanine 0.164mg 0.922mg 0%
Valine 0.208mg 1.216mg 0%
Histidine 0.096mg 0.695mg 0%
Caffeine 1mg 0mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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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
13%
Chocolate milk
72%
Swordfish
Minerals Daily Need Coverage Score
17%
Chocolate milk
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 9.54g)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.193g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 45)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.6)
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?
Chocolate milk
Chocolate milk is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Chocolate milk
Chocolate milk contains less Sodium (difference - 37mg)

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.