Pork chop vs. Swordfish — In-Depth Nutrition Comparison
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Differences between pork chop and swordfish
- Pork chop is higher in vitamin B1, zinc, vitamin B2, and vitamin B5; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin E, and vitamin B6.
- Swordfish's daily need coverage for vitamin D is 104% higher.
- Pork chop has 6 times more vitamin B1 than swordfish. While pork chop has 0.49mg of vitamin B1, swordfish has only 0.089mg.
- Swordfish has less saturated fat.
The food types used in this comparison are Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Fish, swordfish, cooked, dry heat.
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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 | +833.3% |
| Contains more IronIron | +93.3% |
| Contains more CopperCopper | +128.3% |
| Contains more ZincZinc | +303.8% |
| Contains less SodiumSodium | -23.7% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +58.4% |
| Contains more PhosphorusPhosphorus | +26.1% |
| Contains more ManganeseManganese | +30% |
| Contains more SeleniumSelenium | +88.2% |
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 | +450.6% |
| Contains more Vitamin B2Vitamin B2 | +396.8% |
| Contains more Vitamin B5Vitamin B5 | +164.7% |
| Contains more Vitamin AVitamin A | +975% |
| Contains more Vitamin EVitamin E | +1047.6% |
| Contains more Vitamin DVitamin D | +1560% |
| Contains more Vitamin B3Vitamin B3 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more Vitamin B12Vitamin B12 | +145.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +14.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 1µg | 16.6µg | 78% |
| Vitamin D | 40IU | 666IU | 78% |
| Selenium | 36.4µg | 68.5µg | 58% |
| Vitamin B12 | 0.66µg | 1.62µg | 40% |
| Vitamin B1 | 0.49mg | 0.089mg | 33% |
| Zinc | 3.15mg | 0.78mg | 22% |
| Vitamin B2 | 0.313mg | 0.063mg | 19% |
| Vitamin E | 0.21mg | 2.41mg | 15% |
| Vitamin B5 | 1.104mg | 0.417mg | 14% |
| Saturated fat | 4.339g | 1.911g | 11% |
| Vitamin B6 | 0.489mg | 0.615mg | 10% |
| Fats | 14.35g | 7.93g | 10% |
| Phosphorus | 241mg | 304mg | 9% |
| Vitamin B3 | 7.927mg | 9.254mg | 8% |
| Copper | 0.105mg | 0.046mg | 7% |
| Iron | 0.87mg | 0.45mg | 5% |
| Potassium | 315mg | 499mg | 5% |
| Calcium | 56mg | 6mg | 5% |
| Vitamin A | 4µg | 43µg | 4% |
| Magnesium | 20mg | 35mg | 4% |
| Polyunsaturated fat | 1.894g | 1.368g | 4% |
| Monounsaturated fat | 4.887g | 3.544g | 3% |
| Calories | 231kcal | 172kcal | 3% |
| Choline | 67.5mg | 77.5mg | 2% |
| Protein | 23.72g | 23.45g | 1% |
| Folate | 0µg | 2µg | 1% |
| Sodium | 74mg | 97mg | 1% |
| Cholesterol | 78mg | 78mg | 0% |
| Manganese | 0.01mg | 0.013mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.066g | 0.056g | N/A |
| Tryptophan | 0.282mg | 0.265mg | 0% |
| Threonine | 1.043mg | 1.035mg | 0% |
| Isoleucine | 1.123mg | 1.088mg | 0% |
| Leucine | 1.952mg | 1.919mg | 0% |
| Lysine | 2.109mg | 2.168mg | 0% |
| Methionine | 0.65mg | 0.699mg | 0% |
| Phenylalanine | 0.985mg | 0.922mg | 0% |
| Valine | 1.2mg | 1.216mg | 0% |
| Histidine | 0.965mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0.001g | 0.772g | N/A |
| Omega-3 - ALA | 0.065g | N/A | |
| Omega-3 - DPA | 0.011g | 0.168g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.065g | 0.022g | N/A |
| Omega-6 - Linoleic acid | 0.922g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +81% |
| Contains more OtherOther | +33.3% |
| Contains more WaterWater | +11.1% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.9% |
| Contains more Poly. FatPolyunsaturated fat | +38.5% |
| Contains less Sat. FatSaturated fat | -56% |
