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  6. Millet raw vs. Swordfish

Millet raw vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between millet raw and swordfish

  • Millet raw has more copper, manganese, fiber, iron, and vitamin B1; however, swordfish is richer in selenium, vitamin D, vitamin B12, and vitamin B3.
  • Swordfish's daily need coverage for selenium is 120% more.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Millet, raw and Fish, swordfish, cooked, dry heat.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +225.7%
Contains more CalciumCalcium +33.3%
Contains more IronIron +568.9%
Contains more CopperCopper +1530.4%
Contains more ZincZinc +115.4%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +12453.8%
Contains more PotassiumPotassium +155.9%
Contains more SeleniumSelenium +2437%
~equal in Phosphorus ~304mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +373%
Contains more Vitamin B2Vitamin B2 +360.3%
Contains more Vitamin B5Vitamin B5 +103.4%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +4150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4720%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Millet raw Swordfish DV% diff.
Selenium 2.7µg 68.5µg 120%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Copper 0.75mg 0.046mg 78%
Manganese 1.632mg 0.013mg 70%
Vitamin B12 0µg 1.62µg 68%
Fiber 8.5g 0g 34%
Iron 3.01mg 0.45mg 32%
Vitamin B1 0.421mg 0.089mg 28%
Vitamin B3 4.72mg 9.254mg 28%
Cholesterol 0mg 78mg 26%
Protein 11.02g 23.45g 25%
Carbs 72.85g 0g 24%
Folate 85µg 2µg 21%
Magnesium 114mg 35mg 19%
Vitamin B6 0.384mg 0.615mg 18%
Vitamin B2 0.29mg 0.063mg 17%
Vitamin E 0.05mg 2.41mg 16%
Choline 77.5mg 14%
Calories 378kcal 172kcal 10%
Vitamin B5 0.848mg 0.417mg 9%
Potassium 195mg 499mg 9%
Zinc 1.68mg 0.78mg 8%
Monounsaturated fat 0.773g 3.544g 7%
Fats 4.22g 7.93g 6%
Vitamin A 0µg 43µg 5%
Saturated fat 0.723g 1.911g 5%
Polyunsaturated fat 2.134g 1.368g 5%
Sodium 5mg 97mg 4%
Phosphorus 285mg 304mg 3%
Vitamin K 0.9µg 0.1µg 1%
Net carbs 64.35g 0g N/A
Calcium 8mg 6mg 0%
Trans fat 0.056g N/A
Tryptophan 0.119mg 0.265mg 0%
Threonine 0.353mg 1.035mg 0%
Isoleucine 0.465mg 1.088mg 0%
Leucine 1.4mg 1.919mg 0%
Lysine 0.212mg 2.168mg 0%
Methionine 0.221mg 0.699mg 0%
Phenylalanine 0.58mg 0.922mg 0%
Valine 0.578mg 1.216mg 0%
Histidine 0.236mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 CarbsCarbs +∞%
Contains more OtherOther +800%
Contains more ProteinProtein +112.8%
Contains more FatsFats +87.9%
Contains more WaterWater +687.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +56%
Contains more Mono. FatMonounsaturated fat +358.5%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.