Quinoa vs. Swordfish — In-Depth Nutrition Comparison
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How are quinoa and swordfish different?
- Quinoa is richer in manganese, copper, and iron, while swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
- Swordfish covers your daily need for selenium, 119% more than quinoa.
- Quinoa contains 49 times more manganese than swordfish. Quinoa contains 0.631mg of manganese, while swordfish contains 0.013mg.
- Quinoa has a higher glycemic index (53) than swordfish (0).
Quinoa, cooked 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 more MagnesiumMagnesium | +82.9% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +231.1% |
| Contains more CopperCopper | +317.4% |
| Contains more ZincZinc | +39.7% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +4753.8% |
| Contains more PotassiumPotassium | +190.1% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +2346.4% |
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 B1Vitamin B1 | +20.2% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more FolateFolate | +2000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +282.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2146.1% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +237% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 68.5µg | 119% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 0.412mg | 9.254mg | 55% |
| Vitamin B6 | 0.123mg | 0.615mg | 38% |
| Protein | 4.4g | 23.45g | 38% |
| Manganese | 0.631mg | 0.013mg | 27% |
| Cholesterol | 0mg | 78mg | 26% |
| Phosphorus | 152mg | 304mg | 22% |
| Copper | 0.192mg | 0.046mg | 16% |
| Iron | 1.49mg | 0.45mg | 13% |
| Vitamin E | 0.63mg | 2.41mg | 12% |
| Fiber | 2.8g | 0g | 11% |
| Choline | 23mg | 77.5mg | 10% |
| Folate | 42µg | 2µg | 10% |
| Potassium | 172mg | 499mg | 10% |
| Fats | 1.92g | 7.93g | 9% |
| Vitamin B5 | 0.417mg | 8% | |
| Monounsaturated fat | 0.528g | 3.544g | 8% |
| Saturated fat | 0.231g | 1.911g | 8% |
| Starch | 17.63g | 7% | |
| Magnesium | 64mg | 35mg | 7% |
| Carbs | 21.3g | 0g | 7% |
| Vitamin A | 0µg | 43µg | 5% |
| Sodium | 7mg | 97mg | 4% |
| Vitamin B2 | 0.11mg | 0.063mg | 4% |
| Calories | 120kcal | 172kcal | 3% |
| Zinc | 1.09mg | 0.78mg | 3% |
| Vitamin B1 | 0.107mg | 0.089mg | 2% |
| Polyunsaturated fat | 1.078g | 1.368g | 2% |
| Calcium | 17mg | 6mg | 1% |
| Net carbs | 18.5g | 0g | N/A |
| Sugar | 0.87g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.052mg | 0.265mg | 0% |
| Threonine | 0.131mg | 1.035mg | 0% |
| Isoleucine | 0.157mg | 1.088mg | 0% |
| Leucine | 0.261mg | 1.919mg | 0% |
| Lysine | 0.239mg | 2.168mg | 0% |
| Methionine | 0.096mg | 0.699mg | 0% |
| Phenylalanine | 0.185mg | 0.922mg | 0% |
| Valine | 0.185mg | 1.216mg | 0% |
| Histidine | 0.127mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0.015g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +113.9% |
| Contains more ProteinProtein | +433% |
| Contains more FatsFats | +313% |
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +571.2% |
| Contains more Poly. FatPolyunsaturated fat | +26.9% |
