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  6. Savoy cabbage vs. Swordfish

Savoy cabbage vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between savoy cabbage and swordfish

  • Savoy cabbage has more vitamin K, vitamin C, and folate; however, swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
  • Swordfish covers your daily selenium needs 123% more than savoy cabbage.
  • The glycemic index of savoy cabbage is higher.

Food varieties used in this article are Cabbage, savoy, raw and Fish, swordfish, cooked, dry heat.

Infographic

Savoy cabbage vs Swordfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +483.3%
Contains more CopperCopper +34.8%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +1284.6%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +117%
Contains more IronIron +12.5%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +623.8%
Contains more SeleniumSelenium +7511.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.3%
Contains more Vitamin KVitamin K +68700%
Contains more FolateFolate +3900%
Contains more Vitamin EVitamin E +1317.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +2984.7%
Contains more Vitamin B5Vitamin B5 +123%
Contains more Vitamin B6Vitamin B6 +223.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +530.1%

All nutrients comparison - raw data values

Nutrient Savoy cabbage Swordfish DV% diff.
Selenium 0.9µg 68.5µg 123%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin K 68.8µg 0.1µg 57%
Vitamin B3 0.3mg 9.254mg 56%
Protein 2g 23.45g 43%
Phosphorus 42mg 304mg 37%
Vitamin C 31mg 0mg 34%
Vitamin B6 0.19mg 0.615mg 33%
Cholesterol 0mg 78mg 26%
Folate 80µg 2µg 20%
Vitamin E 0.17mg 2.41mg 15%
Choline 12.3mg 77.5mg 12%
Fiber 3.1g 0g 12%
Fats 0.1g 7.93g 12%
Saturated fat 0.013g 1.911g 9%
Polyunsaturated fat 0.049g 1.368g 9%
Monounsaturated fat 0.007g 3.544g 9%
Potassium 230mg 499mg 8%
Calories 27kcal 172kcal 7%
Manganese 0.18mg 0.013mg 7%
Vitamin B5 0.187mg 0.417mg 5%
Zinc 0.27mg 0.78mg 5%
Vitamin B2 0.03mg 0.063mg 3%
Sodium 28mg 97mg 3%
Calcium 35mg 6mg 3%
Vitamin B1 0.07mg 0.089mg 2%
Copper 0.062mg 0.046mg 2%
Magnesium 28mg 35mg 2%
Carbs 6.1g 0g 2%
Vitamin A 50µg 43µg 1%
Iron 0.4mg 0.45mg 1%
Net carbs 3g 0g N/A
Sugar 2.27g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.02mg 0.265mg 0%
Threonine 0.069mg 1.035mg 0%
Isoleucine 0.101mg 1.088mg 0%
Leucine 0.103mg 1.919mg 0%
Lysine 0.094mg 2.168mg 0%
Methionine 0.02mg 0.699mg 0%
Phenylalanine 0.064mg 0.922mg 0%
Valine 0.085mg 1.216mg 0%
Histidine 0.041mg 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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.3%
Contains more OtherOther +122.2%
Contains more ProteinProtein +1072.5%
Contains more FatsFats +7830%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +50528.6%
Contains more Poly. FatPolyunsaturated fat +2691.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.