Omelette vs. Swordfish — In-Depth Nutrition Comparison
Compare
Differences between omelette and swordfish
- Omelette is higher in choline, vitamin B2, and vitamin B5; however, swordfish is richer in vitamin D, selenium, vitamin B3, vitamin B6, vitamin B12, and phosphorus.
- Swordfish's daily need coverage for vitamin D is 100% higher.
- Omelette has 6 times more vitamin B2 than swordfish. While omelette has 0.386mg of vitamin B2, swordfish has only 0.063mg.
- Swordfish has less cholesterol.
The food types used in this comparison are Egg, whole, cooked, omelet and Fish, swordfish, cooked, dry heat.
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 CalciumCalcium | +700% |
| Contains more IronIron | +228.9% |
| Contains more CopperCopper | +37% |
| Contains more ZincZinc | +39.7% |
| Contains more ManganeseManganese | +84.6% |
| Contains more MagnesiumMagnesium | +218.2% |
| Contains more PotassiumPotassium | +326.5% |
| Contains more PhosphorusPhosphorus | +82% |
| Contains less SodiumSodium | -37.4% |
| Contains more SeleniumSelenium | +165.5% |
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 AVitamin A | +300% |
| Contains more Vitamin B2Vitamin B2 | +512.7% |
| Contains more Vitamin B5Vitamin B5 | +209.1% |
| Contains more Vitamin KVitamin K | +4400% |
| Contains more FolateFolate | +1850% |
| Contains more CholineCholine | +219.5% |
| Contains more Vitamin EVitamin E | +86.8% |
| Contains more Vitamin DVitamin D | +876.5% |
| Contains more Vitamin B1Vitamin B1 | +161.8% |
| Contains more Vitamin B3Vitamin B3 | +14359.4% |
| Contains more Vitamin B6Vitamin B6 | +330.1% |
| Contains more Vitamin B12Vitamin B12 | +113.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +47% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +11.5% |
| Contains more OtherOther | +177.8% |
| Contains more ProteinProtein | +121.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36.7% |
| Contains more Poly. FatPolyunsaturated fat | +98.2% |
| Contains less Sat. FatSaturated fat | -42.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 25.8µg | 68.5µg | 78% |
| Cholesterol | 313mg | 78mg | 78% |
| Vitamin D | 1.7µg | 16.6µg | 75% |
| Vitamin D | 69IU | 666IU | 75% |
| Vitamin B3 | 0.064mg | 9.254mg | 57% |
| Vitamin B12 | 0.76µg | 1.62µg | 36% |
| Vitamin B6 | 0.143mg | 0.615mg | 36% |
| Choline | 247.6mg | 77.5mg | 31% |
| Protein | 10.57g | 23.45g | 26% |
| Vitamin B2 | 0.386mg | 0.063mg | 25% |
| Phosphorus | 167mg | 304mg | 20% |
| Vitamin B5 | 1.289mg | 0.417mg | 17% |
| Vitamin A | 172µg | 43µg | 14% |
| Iron | 1.48mg | 0.45mg | 13% |
| Potassium | 117mg | 499mg | 11% |
| Folate | 39µg | 2µg | 9% |
| Polyunsaturated fat | 2.712g | 1.368g | 9% |
| Vitamin E | 1.29mg | 2.41mg | 7% |
| Magnesium | 11mg | 35mg | 6% |
| Fats | 11.66g | 7.93g | 6% |
| Saturated fat | 3.319g | 1.911g | 6% |
| Vitamin B1 | 0.034mg | 0.089mg | 5% |
| Calcium | 48mg | 6mg | 4% |
| Vitamin K | 4.5µg | 0.1µg | 4% |
| Monounsaturated fat | 4.843g | 3.544g | 3% |
| Sodium | 155mg | 97mg | 3% |
| Zinc | 1.09mg | 0.78mg | 3% |
| Copper | 0.063mg | 0.046mg | 2% |
| Calories | 154kcal | 172kcal | 1% |
| Carbs | 0.64g | 0g | 0% |
| Net carbs | 0.64g | 0g | N/A |
| Sugar | 0.31g | 0g | N/A |
| Manganese | 0.024mg | 0.013mg | 0% |
| Trans fat | 0.709g | 0.056g | N/A |
| Tryptophan | 0.14mg | 0.265mg | 0% |
| Threonine | 0.467mg | 1.035mg | 0% |
| Isoleucine | 0.565mg | 1.088mg | 0% |
| Leucine | 0.913mg | 1.919mg | 0% |
| Lysine | 0.767mg | 2.168mg | 0% |
| Methionine | 0.319mg | 0.699mg | 0% |
| Phenylalanine | 0.572mg | 0.922mg | 0% |
| Valine | 0.722mg | 1.216mg | 0% |
| Histidine | 0.26mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0.049g | 0.772g | N/A |
| Omega-3 - DPA | 0.006g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
45%
72%
Minerals Daily Need Coverage Score
37%
64%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 235mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 1.408g)
Which food is cheaper?
Swordfish is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
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.