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  6. Milk vs. Swordfish

Milk vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between Milk and Swordfish

  • 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 of Selenium 119% more than Milk.
  • Milk contains 21 times more Calcium than Swordfish. While Milk contains 125mg of Calcium, Swordfish contains only 6mg.
  • The amount of Cholesterol in Milk is lower.

These are the specific foods used in this comparison Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, swordfish, cooked, dry heat.

Infographic

Milk 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.
Milk
Milk
2
:
8
Swordfish
Swordfish
Contains more Calcium +1983.3%
Contains less Sodium -54.6%
Contains more Iron +1400%
Contains more Magnesium +218.2%
Contains more Phosphorus +220%
Contains more Potassium +232.7%
Contains more Zinc +85.7%
Contains more Copper +360%
Contains more Manganese +333.3%
Contains more Selenium +1975.8%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1983.3%
Contains less Sodium -54.6%
Contains more Iron +1400%
Contains more Magnesium +218.2%
Contains more Phosphorus +220%
Contains more Potassium +232.7%
Contains more Zinc +85.7%
Contains more Copper +360%
Contains more Manganese +333.3%
Contains more Selenium +1975.8%

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.
Milk
Milk
3
:
7
Swordfish
Swordfish
Contains more Vitamin A +51.9%
Contains more Vitamin B2 +193.7%
Contains more Folate +150%
Contains more Vitamin E +24000%
Contains more Vitamin D +1283.3%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +9850.5%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +1562.2%
Contains more Vitamin B12 +244.7%
Equal in Vitamin K - 0.1
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +51.9%
Contains more Vitamin B2 +193.7%
Contains more Folate +150%
Contains more Vitamin E +24000%
Contains more Vitamin D +1283.3%
Contains more Vitamin B1 +345%
Contains more Vitamin B3 +9850.5%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +1562.2%
Contains more Vitamin B12 +244.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
:
2
Swordfish
Swordfish
Contains more Carbs +∞%
Contains more Water +31.7%
Contains more Other +108.3%
Contains more Protein +595.8%
Contains more Fats +717.5%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Carbs +∞%
Contains more Water +31.7%
Contains more Other +108.3%
Contains more Protein +595.8%
Contains more Fats +717.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -66.9%
Contains more Monounsaturated Fat +1179.4%
Contains more Polyunsaturated fat +3808.6%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -66.9%
Contains more Monounsaturated Fat +1179.4%
Contains more Polyunsaturated fat +3808.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Swordfish Opinion
Net carbs 4.99g 0g Milk
Protein 3.37g 23.45g Swordfish
Fats 0.97g 7.93g Swordfish
Carbs 4.99g 0g Milk
Calories 42kcal 172kcal Swordfish
Sugar 5.2g 0g Swordfish
Calcium 125mg 6mg Milk
Iron 0.03mg 0.45mg Swordfish
Magnesium 11mg 35mg Swordfish
Phosphorus 95mg 304mg Swordfish
Potassium 150mg 499mg Swordfish
Sodium 44mg 97mg Milk
Zinc 0.42mg 0.78mg Swordfish
Copper 0.01mg 0.046mg Swordfish
Manganese 0.003mg 0.013mg Swordfish
Selenium 3.3µg 68.5µg Swordfish
Vitamin A 196IU 129IU Milk
Vitamin A RAE 58µg 43µg Milk
Vitamin E 0.01mg 2.41mg Swordfish
Vitamin D 48IU 666IU Swordfish
Vitamin D 1.2µg 16.6µg Swordfish
Vitamin B1 0.02mg 0.089mg Swordfish
Vitamin B2 0.185mg 0.063mg Milk
Vitamin B3 0.093mg 9.254mg Swordfish
Vitamin B5 0.361mg 0.417mg Swordfish
Vitamin B6 0.037mg 0.615mg Swordfish
Folate 5µg 2µg Milk
Vitamin B12 0.47µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.043mg 0.265mg Swordfish
Threonine 0.143mg 1.035mg Swordfish
Isoleucine 0.174mg 1.088mg Swordfish
Leucine 0.319mg 1.919mg Swordfish
Lysine 0.282mg 2.168mg Swordfish
Methionine 0.088mg 0.699mg Swordfish
Phenylalanine 0.174mg 0.922mg Swordfish
Valine 0.22mg 1.216mg Swordfish
Histidine 0.101mg 0.695mg Swordfish
Cholesterol 5mg 78mg Milk
Trans Fat 0.056g Milk
Saturated Fat 0.633g 1.911g Milk
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 0.277g 3.544g Swordfish
Polyunsaturated fat 0.035g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Milk
95%
Swordfish
Minerals Daily Need Coverage Score
14%
Milk
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 31)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.6)
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 contains less Sodium?
Milk
Milk contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.278g)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.