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Milkfish vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between Milkfish and Swordfish

  • Milkfish has more Vitamin B12, Vitamin B5, and Calcium, while Swordfish has more Selenium, Phosphorus, Vitamin B6, Vitamin B3, and Vitamin B1.
  • Swordfish covers your daily need of Selenium 95% more than Milkfish.
  • Milkfish contains 11 times more Calcium than Swordfish. While Milkfish contains 65mg of Calcium, Swordfish contains only 6mg.

These are the specific foods used in this comparison Fish, milkfish, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Milkfish 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.
Contains more Calcium +983.3%
Contains more Zinc +34.6%
Contains more Manganese +100%
Contains more Phosphorus +46.2%
Contains more Potassium +33.4%
Contains more Selenium +322.8%
Equal in Iron - 0.45
Equal in Magnesium - 35
Equal in Sodium - 97
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +983.3%
Contains more Zinc +34.6%
Contains more Manganese +100%
Contains more Phosphorus +46.2%
Contains more Potassium +33.4%
Contains more Selenium +322.8%
Equal in Iron - 0.45
Equal in Magnesium - 35
Equal in Sodium - 97
Equal in Copper - 0.046

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 B5 +107.4%
Contains more Folate +800%
Contains more Vitamin B12 +101.9%
Contains more Vitamin A +18.3%
Contains more Vitamin B1 +456.3%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +26%
Equal in Vitamin B2 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Contains more Vitamin B5 +107.4%
Contains more Folate +800%
Contains more Vitamin B12 +101.9%
Contains more Vitamin A +18.3%
Contains more Vitamin B1 +456.3%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +26%
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Other +572.2%
Equal in Fats - 7.93
Equal in Water - 68.26
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 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 Protein +12.2%
Contains more Other +572.2%
Equal in Fats - 7.93
Equal in Water - 68.26

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish Swordfish Opinion
Protein 26.32g 23.45g Milkfish
Fats 8.63g 7.93g Milkfish
Calories 190kcal 172kcal Milkfish
Calcium 65mg 6mg Milkfish
Iron 0.41mg 0.45mg Swordfish
Magnesium 38mg 35mg Milkfish
Phosphorus 208mg 304mg Swordfish
Potassium 374mg 499mg Swordfish
Sodium 92mg 97mg Milkfish
Zinc 1.05mg 0.78mg Milkfish
Copper 0.044mg 0.046mg Swordfish
Manganese 0.026mg 0.013mg Milkfish
Selenium 16.2µg 68.5µg Swordfish
Vitamin A 109IU 129IU Swordfish
Vitamin A RAE 33µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.016mg 0.089mg Swordfish
Vitamin B2 0.069mg 0.063mg Milkfish
Vitamin B3 8.256mg 9.254mg Swordfish
Vitamin B5 0.865mg 0.417mg Milkfish
Vitamin B6 0.488mg 0.615mg Swordfish
Folate 18µg 2µg Milkfish
Vitamin B12 3.27µg 1.62µg Milkfish
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.295mg 0.265mg Milkfish
Threonine 1.154mg 1.035mg Milkfish
Isoleucine 1.213mg 1.088mg Milkfish
Leucine 2.139mg 1.919mg Milkfish
Lysine 2.417mg 2.168mg Milkfish
Methionine 0.779mg 0.699mg Milkfish
Phenylalanine 1.028mg 0.922mg Milkfish
Valine 1.356mg 1.216mg Milkfish
Histidine 0.775mg 0.695mg Milkfish
Cholesterol 67mg 78mg Milkfish
Trans Fat 0.056g Milkfish
Saturated Fat 1.911g Milkfish
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g Swordfish
Polyunsaturated fat 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milkfish Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
59%
Milkfish
91%
Swordfish
Minerals Daily Need Coverage Score
33%
Milkfish
64%
Swordfish

Comparison summary

Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish
Milkfish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Milkfish
Milkfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 1.911g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.