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 for 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
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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 CalciumCalcium | +983.3% |
| Contains more ZincZinc | +34.6% |
| Contains more ManganeseManganese | +100% |
| Contains more PotassiumPotassium | +33.4% |
| Contains more PhosphorusPhosphorus | +46.2% |
| Contains more SeleniumSelenium | +322.8% |
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.
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more Vitamin B12Vitamin B12 | +101.9% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin AVitamin A | +30.3% |
| Contains more Vitamin B1Vitamin B1 | +456.3% |
| Contains more Vitamin B3Vitamin B3 | +12.1% |
| Contains more Vitamin B6Vitamin B6 | +26% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.2% |
| Contains more OtherOther | +572.2% |
~equal in
Fats
~7.93g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
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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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 16.2µg | 68.5µg | 95% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 3.27µg | 1.62µg | 69% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Phosphorus | 208mg | 304mg | 14% |
| Vitamin B6 | 0.488mg | 0.615mg | 10% |
| Vitamin B5 | 0.865mg | 0.417mg | 9% |
| Saturated fat | 1.911g | 9% | |
| Monounsaturated fat | 3.544g | 9% | |
| Polyunsaturated fat | 1.368g | 9% | |
| Vitamin B3 | 8.256mg | 9.254mg | 6% |
| Calcium | 65mg | 6mg | 6% |
| Protein | 26.32g | 23.45g | 6% |
| Vitamin B1 | 0.016mg | 0.089mg | 6% |
| Potassium | 374mg | 499mg | 4% |
| Folate | 18µg | 2µg | 4% |
| Cholesterol | 67mg | 78mg | 4% |
| Zinc | 1.05mg | 0.78mg | 2% |
| Calories | 190kcal | 172kcal | 1% |
| Manganese | 0.026mg | 0.013mg | 1% |
| Vitamin A | 33µg | 43µg | 1% |
| Iron | 0.41mg | 0.45mg | 1% |
| Magnesium | 38mg | 35mg | 1% |
| Fats | 8.63g | 7.93g | 1% |
| Copper | 0.044mg | 0.046mg | 0% |
| Sodium | 92mg | 97mg | 0% |
| Vitamin B2 | 0.069mg | 0.063mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.295mg | 0.265mg | 0% |
| Threonine | 1.154mg | 1.035mg | 0% |
| Isoleucine | 1.213mg | 1.088mg | 0% |
| Leucine | 2.139mg | 1.919mg | 0% |
| Lysine | 2.417mg | 2.168mg | 0% |
| Methionine | 0.779mg | 0.699mg | 0% |
| Phenylalanine | 1.028mg | 0.922mg | 0% |
| Valine | 1.356mg | 1.216mg | 0% |
| Histidine | 0.775mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
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 | Equal | |
| 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%
72%
Minerals Daily Need Coverage Score
33%
64%
Comparison summary
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Milkfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Milkfish 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)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.