Rice vs. Swordfish — In-Depth Nutrition Comparison
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What are the main differences between rice and swordfish?
- Rice is richer in manganese and folate, yet swordfish is richer in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E.
- Swordfish's daily need coverage for vitamin D is 111% higher.
- Rice has 36 times more manganese than swordfish. Rice has 0.472mg of manganese, while swordfish has 0.013mg.
- Swordfish has a lower glycemic index than rice.
We used Rice, white, long-grain, regular, enriched, cooked and Fish, swordfish, cooked, dry heat types in this comparison.
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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 more IronIron | +166.7% |
| Contains more CopperCopper | +50% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +3530.8% |
| Contains more MagnesiumMagnesium | +191.7% |
| Contains more PotassiumPotassium | +1325.7% |
| Contains more ZincZinc | +59.2% |
| Contains more PhosphorusPhosphorus | +607% |
| Contains more SeleniumSelenium | +813.3% |
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 | +83.1% |
| Contains more FolateFolate | +2800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5925% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +384.6% |
| Contains more Vitamin B3Vitamin B3 | +527% |
| Contains more Vitamin B6Vitamin B6 | +561.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +3590.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.5µg | 68.5µg | 111% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 1.476mg | 9.254mg | 49% |
| Protein | 2.69g | 23.45g | 42% |
| Vitamin B6 | 0.093mg | 0.615mg | 40% |
| Phosphorus | 43mg | 304mg | 37% |
| Cholesterol | 0mg | 78mg | 26% |
| Manganese | 0.472mg | 0.013mg | 20% |
| Vitamin E | 0.04mg | 2.41mg | 16% |
| Potassium | 35mg | 499mg | 14% |
| Choline | 2.1mg | 77.5mg | 14% |
| Folate | 58µg | 2µg | 14% |
| Fats | 0.28g | 7.93g | 12% |
| Iron | 1.2mg | 0.45mg | 9% |
| Monounsaturated fat | 0.088g | 3.544g | 9% |
| Carbs | 28.17g | 0g | 9% |
| Polyunsaturated fat | 0.076g | 1.368g | 9% |
| Saturated fat | 0.077g | 1.911g | 8% |
| Vitamin B1 | 0.163mg | 0.089mg | 6% |
| Magnesium | 12mg | 35mg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin B2 | 0.013mg | 0.063mg | 4% |
| Sodium | 1mg | 97mg | 4% |
| Zinc | 0.49mg | 0.78mg | 3% |
| Copper | 0.069mg | 0.046mg | 3% |
| Calories | 130kcal | 172kcal | 2% |
| Fiber | 0.4g | 0g | 2% |
| Vitamin B5 | 0.39mg | 0.417mg | 1% |
| Net carbs | 27.77g | 0g | N/A |
| Calcium | 10mg | 6mg | 0% |
| Sugar | 0.05g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.031mg | 0.265mg | 0% |
| Threonine | 0.096mg | 1.035mg | 0% |
| Isoleucine | 0.116mg | 1.088mg | 0% |
| Leucine | 0.222mg | 1.919mg | 0% |
| Lysine | 0.097mg | 2.168mg | 0% |
| Methionine | 0.063mg | 0.699mg | 0% |
| Phenylalanine | 0.144mg | 0.922mg | 0% |
| Valine | 0.164mg | 1.216mg | 0% |
| Histidine | 0.063mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 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 | +16.7% |
| Contains more ProteinProtein | +771.7% |
| Contains more FatsFats | +2732.1% |
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +3927.3% |
| Contains more Poly. FatPolyunsaturated fat | +1700% |
