Cornmeal vs. Swordfish — In-Depth Nutrition Comparison
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Summary of differences between cornmeal and swordfish
- Cornmeal has more folate, iron, and vitamin B1, while swordfish has more vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3.
- Swordfish covers your daily need for vitamin D, 111% more than cornmeal.
- Cornmeal contains 105 times more folate than swordfish. While cornmeal contains 209µg of folate, swordfish contains only 2µg.
- Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of cornmeal is 68.
These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Fish, swordfish, cooked, dry heat.
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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 | +868.9% |
| Contains more CopperCopper | +65.2% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +1238.5% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +251.4% |
| Contains more ZincZinc | +18.2% |
| Contains more PhosphorusPhosphorus | +207.1% |
| Contains more SeleniumSelenium | +552.4% |
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 B1Vitamin B1 | +519.1% |
| Contains more Vitamin B2Vitamin B2 | +506.3% |
| Contains more FolateFolate | +10350% |
| Contains more Vitamin AVitamin A | +290.9% |
| Contains more Vitamin EVitamin E | +1908.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +86.3% |
| Contains more Vitamin B5Vitamin B5 | +73.8% |
| Contains more Vitamin B6Vitamin B6 | +237.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +801.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 10.5µg | 68.5µg | 105% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Folate | 209µg | 2µg | 52% |
| Iron | 4.36mg | 0.45mg | 49% |
| Vitamin B1 | 0.551mg | 0.089mg | 39% |
| Protein | 7.11g | 23.45g | 33% |
| Vitamin B6 | 0.182mg | 0.615mg | 33% |
| Starch | 73.3g | 30% | |
| Phosphorus | 99mg | 304mg | 29% |
| Vitamin B3 | 4.968mg | 9.254mg | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Carbs | 79.45g | 0g | 26% |
| Vitamin B2 | 0.382mg | 0.063mg | 25% |
| Fiber | 3.9g | 0g | 16% |
| Vitamin E | 0.12mg | 2.41mg | 15% |
| Choline | 8.6mg | 77.5mg | 13% |
| Potassium | 142mg | 499mg | 11% |
| Calories | 370kcal | 172kcal | 10% |
| Fats | 1.75g | 7.93g | 10% |
| Monounsaturated fat | 0.39g | 3.544g | 8% |
| Saturated fat | 0.22g | 1.911g | 8% |
| Manganese | 0.174mg | 0.013mg | 7% |
| Vitamin A | 11µg | 43µg | 4% |
| Polyunsaturated fat | 0.828g | 1.368g | 4% |
| Vitamin B5 | 0.24mg | 0.417mg | 4% |
| Sodium | 7mg | 97mg | 4% |
| Copper | 0.076mg | 0.046mg | 3% |
| Magnesium | 32mg | 35mg | 1% |
| Zinc | 0.66mg | 0.78mg | 1% |
| Net carbs | 75.55g | 0g | N/A |
| Calcium | 3mg | 6mg | 0% |
| Sugar | 1.61g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.038mg | 0.265mg | 0% |
| Threonine | 0.172mg | 1.035mg | 0% |
| Isoleucine | 0.242mg | 1.088mg | 0% |
| Leucine | 1.006mg | 1.919mg | 0% |
| Lysine | 0.105mg | 2.168mg | 0% |
| Methionine | 0.162mg | 0.699mg | 0% |
| Phenylalanine | 0.366mg | 0.922mg | 0% |
| Valine | 0.337mg | 1.216mg | 0% |
| Histidine | 0.172mg | 0.695mg | 0% |
| Fructose | 0.17g | 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 | 0g | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +41.7% |
| Contains more ProteinProtein | +229.8% |
| Contains more FatsFats | +353.1% |
| Contains more WaterWater | +510.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.5% |
| Contains more Mono. FatMonounsaturated fat | +808.7% |
| Contains more Poly. FatPolyunsaturated fat | +65.2% |
