Plantain vs. Swordfish — In-Depth Nutrition Comparison
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How are plantains and swordfish different?
- Plantains are higher in vitamin C; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, vitamin E, and choline.
- Daily need coverage for selenium for swordfish is 122% higher.
- Swordfish has a lower glycemic index (0) than plantains (37).
Plantains, cooked and Fish, swordfish, cooked, dry heat are the varieties used in this article.
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.
| Contains more IronIron | +28.9% |
| Contains more CopperCopper | +43.5% |
| Contains less SodiumSodium | -94.8% |
| Contains more CalciumCalcium | +200% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +985.7% |
| Contains more SeleniumSelenium | +4792.9% |
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 AVitamin A | +604.7% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin EVitamin E | +1753.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.5% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +1124.1% |
| Contains more Vitamin B5Vitamin B5 | +79% |
| Contains more Vitamin B6Vitamin B6 | +156.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +510.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +61.1% |
| Contains more ProteinProtein | +2868.4% |
| Contains more FatsFats | +4305.6% |
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +23526.7% |
| Contains more Poly. FatPolyunsaturated fat | +4045.5% |
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 Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 116kcal | 172kcal |
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| Protein | 0.79g | 23.45g |
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| Fats | 0.18g | 7.93g |
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| Vitamin C | 10.9mg | 0mg |
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| Net carbs | 28.85g | 0g |
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| Carbs | 31.15g | 0g |
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| Cholesterol | 0mg | 78mg |
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| Vitamin D | 0IU | 666IU |
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| Magnesium | 32mg | 35mg |
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| Calcium | 2mg | 6mg |
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| Potassium | 465mg | 499mg |
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| Iron | 0.58mg | 0.45mg |
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| Sugar | 14g | 0g |
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| Fiber | 2.3g | 0g |
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| Copper | 0.066mg | 0.046mg |
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| Zinc | 0.13mg | 0.78mg |
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| Phosphorus | 28mg | 304mg |
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| Sodium | 5mg | 97mg |
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| Vitamin A | 909IU | 129IU |
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| Vitamin A | 45µg | 43µg |
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| Vitamin E | 0.13mg | 2.41mg |
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| Vitamin D | 0µg | 16.6µg |
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| Manganese | 0.013mg |
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| Selenium | 1.4µg | 68.5µg |
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| Vitamin B1 | 0.046mg | 0.089mg |
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| Vitamin B2 | 0.052mg | 0.063mg |
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| Vitamin B3 | 0.756mg | 9.254mg |
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| Vitamin B5 | 0.233mg | 0.417mg |
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| Vitamin B6 | 0.24mg | 0.615mg |
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| Vitamin B12 | 0µg | 1.62µg |
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| Vitamin K | 0.7µg | 0.1µg |
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| Folate | 26µg | 2µg |
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| Trans Fat | 0g | 0.056g |
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| Choline | 12.7mg | 77.5mg |
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| Saturated Fat | 0.069g | 1.911g |
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| Monounsaturated fat | 0.015g | 3.544g |
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| Polyunsaturated fat | 0.033g | 1.368g |
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| Tryptophan | 0.009mg | 0.265mg |
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| Threonine | 0.021mg | 1.035mg |
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| Isoleucine | 0.022mg | 1.088mg |
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| Leucine | 0.036mg | 1.919mg |
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| Lysine | 0.037mg | 2.168mg |
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| Methionine | 0.01mg | 0.699mg |
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| Phenylalanine | 0.027mg | 0.922mg |
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| Valine | 0.028mg | 1.216mg |
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| Histidine | 0.039mg | 0.695mg |
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| Omega-3 - EPA | 0g | 0.127g |
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| Omega-3 - DHA | 0g | 0.772g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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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
18%
91%
Minerals Daily Need Coverage Score
13%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 14g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Plantain is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Plantain contains less Sodium (difference - 92mg)
Which food is lower in Saturated Fat?
Plantain is lower in Saturated Fat (difference - 1.842g)
Which food is cheaper?
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The foods are relatively equal in price ($)