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Spaghetti vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between spaghetti and swordfish

  • Spaghetti has more manganese; however, swordfish is richer in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and potassium.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Spaghetti contains 25 times more manganese than swordfish. Spaghetti contains 0.322mg of manganese, while swordfish contains 0.013mg.
  • Spaghetti has a higher glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Pasta, cooked, unenriched, without added salt and Fish, swordfish, cooked, dry heat.

Infographic

Spaghetti vs Swordfish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 +16.7%
Contains more CopperCopper +117.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2376.9%
Contains more MagnesiumMagnesium +94.4%
Contains more PotassiumPotassium +1034.1%
Contains more ZincZinc +52.9%
Contains more PhosphorusPhosphorus +424.1%
Contains more SeleniumSelenium +159.5%
~equal in Iron ~0.45mg

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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 FolateFolate +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3916.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +2213.5%
Contains more Vitamin B5Vitamin B5 +272.3%
Contains more Vitamin B6Vitamin B6 +1155.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1110.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 ProteinProtein +304.3%
Contains more FatsFats +752.7%
Contains more OtherOther +28.6%
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 -90.8%
Contains more Mono. FatMonounsaturated fat +2605.3%
Contains more Poly. FatPolyunsaturated fat +319.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Swordfish
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Swordfish DV% diff.
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Selenium 26.4µg 68.5µg 77%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.4mg 9.254mg 55%
Vitamin B6 0.049mg 0.615mg 44%
Protein 5.8g 23.45g 35%
Phosphorus 58mg 304mg 35%
Cholesterol 0mg 78mg 26%
Vitamin E 0.06mg 2.41mg 16%
Potassium 44mg 499mg 13%
Choline 6.4mg 77.5mg 13%
Manganese 0.322mg 0.013mg 13%
Fats 0.93g 7.93g 11%
Starch 26.01g 11%
Carbs 30.86g 0g 10%
Monounsaturated fat 0.131g 3.544g 9%
Saturated fat 0.176g 1.911g 8%
Polyunsaturated fat 0.326g 1.368g 7%
Fiber 1.8g 0g 7%
Vitamin B5 0.112mg 0.417mg 6%
Vitamin B1 0.02mg 0.089mg 6%
Copper 0.1mg 0.046mg 6%
Vitamin A 0µg 43µg 5%
Sodium 1mg 97mg 4%
Magnesium 18mg 35mg 4%
Vitamin B2 0.02mg 0.063mg 3%
Zinc 0.51mg 0.78mg 2%
Folate 7µg 2µg 1%
Calories 158kcal 172kcal 1%
Iron 0.5mg 0.45mg 1%
Net carbs 29.06g 0g N/A
Calcium 7mg 6mg 0%
Sugar 0.56g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.083mg 0.265mg 0%
Threonine 0.206mg 1.035mg 0%
Isoleucine 0.228mg 1.088mg 0%
Leucine 0.44mg 1.919mg 0%
Lysine 0.133mg 2.168mg 0%
Methionine 0.065mg 0.699mg 0%
Phenylalanine 0.297mg 0.922mg 0%
Valine 0.262mg 1.216mg 0%
Histidine 0.132mg 0.695mg 0%
Fructose 0.03g 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.024g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Spaghetti
72%
Swordfish
Minerals Daily Need Coverage Score
30%
Spaghetti
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 49)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.6)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 1.735g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.