Egg white vs. Swordfish — In-Depth Nutrition Comparison
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A recap on differences between Egg white and Swordfish
- Egg white has more Vitamin B2, however, Swordfish is higher in Vitamin D, Selenium, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, Vitamin E , and Choline.
- Swordfish covers your daily Vitamin D needs 111% more than Egg white.
- Swordfish contains 7 times less Vitamin B2 than Egg white. Egg white contains 0.439mg of Vitamin B2, while Swordfish contains 0.063mg.
Food varieties used in this article are Egg, white, raw, fresh and Fish, swordfish, cooked, dry heat.
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
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Calcium
+16.7%
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Iron
+462.5%
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Magnesium
+218.2%
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Phosphorus
+1926.7%
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Potassium
+206.1%
Contains
less
Sodium
-41.6%
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Zinc
+2500%
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Copper
+100%
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Manganese
+18.2%
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Selenium
+242.5%
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Calcium
+16.7%
Contains
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Iron
+462.5%
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Magnesium
+218.2%
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Phosphorus
+1926.7%
Contains
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Potassium
+206.1%
Contains
less
Sodium
-41.6%
Contains
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Zinc
+2500%
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Copper
+100%
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Manganese
+18.2%
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Selenium
+242.5%
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.
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Vitamin B2
+596.8%
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Folate
+100%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin D
+∞%
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Vitamin B1
+2125%
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Vitamin B3
+8713.3%
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Vitamin B5
+119.5%
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Vitamin B6
+12200%
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Vitamin B12
+1700%
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Vitamin K
+∞%
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Vitamin B2
+596.8%
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Folate
+100%
Contains
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin D
+∞%
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Vitamin B1
+2125%
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Vitamin B3
+8713.3%
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Vitamin B5
+119.5%
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Vitamin B6
+12200%
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Vitamin B12
+1700%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+∞%
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Water
+28.3%
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Other
+75%
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Protein
+115.1%
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Fats
+4564.7%
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Carbs
+∞%
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Water
+28.3%
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Other
+75%
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Protein
+115.1%
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Fats
+4564.7%
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 Sodium |
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| Lower in price |
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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 Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.73g | 0g |
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| Protein | 10.9g | 23.45g |
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| Fats | 0.17g | 7.93g |
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| Carbs | 0.73g | 0g |
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| Calories | 52kcal | 172kcal |
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| Fructose | 0.07g |
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| Sugar | 0.71g | 0g |
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| Calcium | 7mg | 6mg |
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| Iron | 0.08mg | 0.45mg |
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| Magnesium | 11mg | 35mg |
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| Phosphorus | 15mg | 304mg |
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| Potassium | 163mg | 499mg |
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| Sodium | 166mg | 97mg |
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| Zinc | 0.03mg | 0.78mg |
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| Copper | 0.023mg | 0.046mg |
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| Manganese | 0.011mg | 0.013mg |
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| Selenium | 20µg | 68.5µg |
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| Vitamin A | 0IU | 129IU |
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| Vitamin A RAE | 0µg | 43µg |
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| Vitamin E | 0mg | 2.41mg |
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| Vitamin D | 0IU | 666IU |
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| Vitamin D | 0µg | 16.6µg |
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| Vitamin B1 | 0.004mg | 0.089mg |
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| Vitamin B2 | 0.439mg | 0.063mg |
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| Vitamin B3 | 0.105mg | 9.254mg |
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| Vitamin B5 | 0.19mg | 0.417mg |
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| Vitamin B6 | 0.005mg | 0.615mg |
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| Folate | 4µg | 2µg |
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| Vitamin B12 | 0.09µg | 1.62µg |
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| Vitamin K | 0µg | 0.1µg |
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| Tryptophan | 0.125mg | 0.265mg |
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| Threonine | 0.449mg | 1.035mg |
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| Isoleucine | 0.661mg | 1.088mg |
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| Leucine | 1.016mg | 1.919mg |
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| Lysine | 0.806mg | 2.168mg |
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| Methionine | 0.399mg | 0.699mg |
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| Phenylalanine | 0.686mg | 0.922mg |
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| Valine | 0.809mg | 1.216mg |
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| Histidine | 0.29mg | 0.695mg |
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| Cholesterol | 0mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 0g | 1.911g |
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| Omega-3 - DHA | 0g | 0.772g |
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| Omega-3 - EPA | 0g | 0.127g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Monounsaturated Fat | 0g | 3.544g |
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| Polyunsaturated fat | 0g | 1.368g |
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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 Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
11%
95%
Minerals Daily Need Coverage Score
17%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 69mg)
Which food is cheaper?
Swordfish is cheaper (difference - $1)
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?
Egg white is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 1.911g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)