Mixed nuts vs. Swordfish — In-Depth Nutrition Comparison
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How are Mixed nuts and Swordfish different?
- Mixed nuts are richer in Copper, Manganese, Magnesium, Vitamin E , Fiber, and Iron, while Swordfish is higher in Vitamin D, Vitamin B12, and Selenium.
- Swordfish covers your daily need of Vitamin D 111% more than Mixed nuts.
- Swordfish is lower in Saturated Fat.
Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fish, swordfish, cooked, dry heat types were used in this article.
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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
+1850%
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Iron
+480%
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Magnesium
+554.3%
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Phosphorus
+50%
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Potassium
+26.7%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+330.8%
Contains
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Copper
+1871.7%
Contains
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Manganese
+15592.3%
Contains
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Selenium
+102.1%
Contains
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Calcium
+1850%
Contains
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Iron
+480%
Contains
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Magnesium
+554.3%
Contains
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Phosphorus
+50%
Contains
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Potassium
+26.7%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+330.8%
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Copper
+1871.7%
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Manganese
+15592.3%
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Selenium
+102.1%
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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Contains
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Vitamin E
+224.5%
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Vitamin C
+∞%
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Vitamin B1
+112.4%
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Vitamin B2
+211.1%
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Vitamin B5
+173.4%
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Folate
+4050%
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Vitamin K
+5600%
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Vitamin A
+4200%
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Vitamin D
+∞%
Contains
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Vitamin B3
+20%
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Vitamin B6
+74.7%
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Vitamin B12
+∞%
Contains
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Vitamin E
+224.5%
Contains
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Vitamin C
+∞%
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Vitamin B1
+112.4%
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Vitamin B2
+211.1%
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Vitamin B5
+173.4%
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Folate
+4050%
Contains
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Vitamin K
+5600%
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Vitamin A
+4200%
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Vitamin D
+∞%
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Vitamin B3
+20%
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Vitamin B6
+74.7%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+580.3%
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Carbs
+∞%
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Other
+700%
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Protein
+17%
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Water
+3181.7%
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Contains
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Fats
+580.3%
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Carbs
+∞%
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Other
+700%
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Protein
+17%
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Water
+3181.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+703.8%
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Polyunsaturated fat
+968.1%
Contains
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Saturated Fat
-78.1%
Saturated Fat:
8.711 g
Monounsaturated Fat:
28.488 g
Polyunsaturated fat:
14.612 g
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Contains
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Monounsaturated Fat
+703.8%
Contains
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Polyunsaturated fat
+968.1%
Contains
less
Saturated Fat
-78.1%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.05g | 0g |
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| Protein | 20.04g | 23.45g |
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| Fats | 53.95g | 7.93g |
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| Carbs | 21.05g | 0g |
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| Calories | 607kcal | 172kcal |
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| Starch | 4.2g |
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| Sugar | 4.15g | 0g |
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| Fiber | 7g | 0g |
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| Calcium | 117mg | 6mg |
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| Iron | 2.61mg | 0.45mg |
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| Magnesium | 229mg | 35mg |
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| Phosphorus | 456mg | 304mg |
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| Potassium | 632mg | 499mg |
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| Sodium | 5mg | 97mg |
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| Zinc | 3.36mg | 0.78mg |
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| Copper | 0.907mg | 0.046mg |
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| Manganese | 2.04mg | 0.013mg |
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| Selenium | 33.9µg | 68.5µg |
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| Vitamin A | 3IU | 129IU |
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| Vitamin A RAE | 0µg | 43µg |
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| Vitamin E | 7.82mg | 2.41mg |
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| Vitamin D | 0IU | 666IU |
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| Vitamin D | 0µg | 16.6µg |
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| Vitamin C | 0.5mg | 0mg |
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| Vitamin B1 | 0.189mg | 0.089mg |
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| Vitamin B2 | 0.196mg | 0.063mg |
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| Vitamin B3 | 7.709mg | 9.254mg |
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| Vitamin B5 | 1.14mg | 0.417mg |
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| Vitamin B6 | 0.352mg | 0.615mg |
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| Folate | 83µg | 2µg |
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| Vitamin B12 | 0µg | 1.62µg |
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| Vitamin K | 5.7µg | 0.1µg |
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| Tryptophan | 0.22mg | 0.265mg |
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| Threonine | 0.703mg | 1.035mg |
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| Isoleucine | 0.826mg | 1.088mg |
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| Leucine | 1.656mg | 1.919mg |
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| Lysine | 0.782mg | 2.168mg |
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| Methionine | 0.283mg | 0.699mg |
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| Phenylalanine | 1.182mg | 0.922mg |
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| Valine | 1.001mg | 1.216mg |
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| Histidine | 0.572mg | 0.695mg |
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| Cholesterol | 0mg | 78mg |
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| Trans Fat | 0.055g | 0.056g |
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| Saturated Fat | 8.711g | 1.911g |
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| Omega-3 - DHA | 0g | 0.772g |
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| Omega-3 - EPA | 0.005g | 0.127g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Monounsaturated Fat | 28.488g | 3.544g |
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| Polyunsaturated fat | 14.612g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.013g | 0.022g |
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| Omega-6 - Linoleic acid | 14.455g |
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| Omega-3 - ALA | 0.082g |
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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 |
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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
52%
95%
Minerals Daily Need Coverage Score
139%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 6.8g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 24)
Which food is cheaper?
Swordfish is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Mixed nuts is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
?
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.