Pasta vs. Swordfish — In-Depth Nutrition Comparison
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A recap on differences between pasta and swordfish
- Pasta has more folate, vitamin B1, and manganese; however, swordfish is higher in vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium.
- Swordfish covers your daily vitamin B12 needs 62% more than pasta.
- Swordfish contains 32 times less folate than pasta. Pasta contains 64µg of folate, while swordfish contains 2µg.
- Pasta has less cholesterol.
- The glycemic index of pasta is higher.
Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked 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 IronIron | +153.3% |
| Contains more CopperCopper | +102.2% |
| Contains less SodiumSodium | -93.8% |
| Contains more ManganeseManganese | +1623.1% |
| Contains more MagnesiumMagnesium | +94.4% |
| Contains more PotassiumPotassium | +1979.2% |
| Contains more ZincZinc | +39.3% |
| Contains more PhosphorusPhosphorus | +382.5% |
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 B1Vitamin B1 | +134.8% |
| Contains more Vitamin B2Vitamin B2 | +138.1% |
| Contains more FolateFolate | +3100% |
| Contains more Vitamin AVitamin A | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +832.9% |
| Contains more Vitamin B5Vitamin B5 | +127.9% |
| Contains more Vitamin B6Vitamin B6 | +1708.8% |
| Contains more Vitamin B12Vitamin B12 | +1057.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +355.3% |
| Contains more FatsFats | +655.2% |
| Contains more OtherOther | +16.1% |
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +2758.1% |
| Contains more Poly. FatPolyunsaturated fat | +218.9% |
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 Glycemic Index |
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| Lower in price |
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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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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B12 | 0.14µg | 1.62µg | 62% |
| Vitamin B3 | 0.992mg | 9.254mg | 52% |
| Vitamin B6 | 0.034mg | 0.615mg | 45% |
| Protein | 5.15g | 23.45g | 37% |
| Phosphorus | 63mg | 304mg | 34% |
| Folate | 64µg | 2µg | 16% |
| Vitamin E | 2.41mg | 16% | |
| Cholesterol | 33mg | 78mg | 15% |
| Choline | 77.5mg | 14% | |
| Potassium | 24mg | 499mg | 14% |
| Fats | 1.05g | 7.93g | 11% |
| Vitamin B1 | 0.209mg | 0.089mg | 10% |
| Iron | 1.14mg | 0.45mg | 9% |
| Manganese | 0.224mg | 0.013mg | 9% |
| Monounsaturated fat | 0.124g | 3.544g | 9% |
| Saturated fat | 0.15g | 1.911g | 8% |
| Carbs | 24.93g | 0g | 8% |
| Vitamin B2 | 0.15mg | 0.063mg | 7% |
| Polyunsaturated fat | 0.429g | 1.368g | 6% |
| Copper | 0.093mg | 0.046mg | 5% |
| Vitamin B5 | 0.183mg | 0.417mg | 5% |
| Sodium | 6mg | 97mg | 4% |
| Vitamin A | 6µg | 43µg | 4% |
| Magnesium | 18mg | 35mg | 4% |
| Calories | 131kcal | 172kcal | 2% |
| Zinc | 0.56mg | 0.78mg | 2% |
| Net carbs | 24.93g | 0g | N/A |
| Calcium | 6mg | 6mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.065mg | 0.265mg | 0% |
| Threonine | 0.134mg | 1.035mg | 0% |
| Isoleucine | 0.197mg | 1.088mg | 0% |
| Leucine | 0.348mg | 1.919mg | 0% |
| Lysine | 0.097mg | 2.168mg | 0% |
| Methionine | 0.079mg | 0.699mg | 0% |
| Phenylalanine | 0.247mg | 0.922mg | 0% |
| Valine | 0.217mg | 1.216mg | 0% |
| Histidine | 0.103mg | 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 |
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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
15%
72%
Minerals Daily Need Coverage Score
16%
64%
Comparison summary
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 49)
Which food is cheaper?
Swordfish is cheaper (difference - $3)
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?
Pasta is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 1.761g)