Monkfish vs. Swordfish — In-Depth Nutrition Comparison
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The main differences between monkfish and swordfish
- Monkfish contains less vitamin B3, selenium, vitamin B6, vitamin B12, and phosphorus than swordfish.
- Daily need coverage for vitamin B3 for swordfish is 42% higher.
- Monkfish is lower in cholesterol.
Food types used in this article are Fish, monkfish, 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 | +66.7% |
| Contains less SodiumSodium | -76.3% |
| Contains more ManganeseManganese | +138.5% |
| Contains more MagnesiumMagnesium | +29.6% |
| Contains more CopperCopper | +27.8% |
| Contains more ZincZinc | +47.2% |
| Contains more PhosphorusPhosphorus | +18.8% |
| Contains more SeleniumSelenium | +46.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin AVitamin A | +207.1% |
| Contains more Vitamin B1Vitamin B1 | +206.9% |
| Contains more Vitamin B3Vitamin B3 | +261.8% |
| Contains more Vitamin B5Vitamin B5 | +141% |
| Contains more Vitamin B6Vitamin B6 | +122% |
| Contains more Vitamin B12Vitamin B12 | +55.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15% |
| Contains more OtherOther | +172.2% |
| Contains more ProteinProtein | +26.3% |
| Contains more FatsFats | +306.7% |
~equal in
Carbs
~0g
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 minerals |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 2.558mg | 9.254mg | 42% |
| Selenium | 46.8µg | 68.5µg | 39% |
| Vitamin B6 | 0.277mg | 0.615mg | 26% |
| Vitamin B12 | 1.04µg | 1.62µg | 24% |
| Vitamin E | 2.41mg | 16% | |
| Cholesterol | 32mg | 78mg | 15% |
| Choline | 77.5mg | 14% | |
| Protein | 18.56g | 23.45g | 10% |
| Saturated fat | 1.911g | 9% | |
| Monounsaturated fat | 3.544g | 9% | |
| Polyunsaturated fat | 1.368g | 9% | |
| Fats | 1.95g | 7.93g | 9% |
| Phosphorus | 256mg | 304mg | 7% |
| Vitamin B1 | 0.029mg | 0.089mg | 5% |
| Vitamin B5 | 0.173mg | 0.417mg | 5% |
| Calories | 97kcal | 172kcal | 4% |
| Vitamin A | 14µg | 43µg | 3% |
| Sodium | 23mg | 97mg | 3% |
| Folate | 8µg | 2µg | 2% |
| Zinc | 0.53mg | 0.78mg | 2% |
| Magnesium | 27mg | 35mg | 2% |
| Manganese | 0.031mg | 0.013mg | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Iron | 0.41mg | 0.45mg | 1% |
| Copper | 0.036mg | 0.046mg | 1% |
| Vitamin B2 | 0.073mg | 0.063mg | 1% |
| Calcium | 10mg | 6mg | 0% |
| Potassium | 513mg | 499mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.208mg | 0.265mg | 0% |
| Threonine | 0.814mg | 1.035mg | 0% |
| Isoleucine | 0.855mg | 1.088mg | 0% |
| Leucine | 1.509mg | 1.919mg | 0% |
| Lysine | 1.705mg | 2.168mg | 0% |
| Methionine | 0.549mg | 0.699mg | 0% |
| Phenylalanine | 0.725mg | 0.922mg | 0% |
| Valine | 0.956mg | 1.216mg | 0% |
| Histidine | 0.547mg | 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
22%
72%
Minerals Daily Need Coverage Score
48%
64%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Monkfish is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish contains less Sodium (difference - 74mg)
Which food is lower in Saturated fat?
Monkfish 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 ($)