Swordfish vs. Almonds — In-Depth Nutrition Comparison
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Important differences between swordfish and almonds
- Swordfish has more selenium, vitamin D, and vitamin B12; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and iron.
- Almonds' daily need coverage for vitamin E is 155% more.
The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Nuts, almonds.
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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 SeleniumSelenium | +1570.7% |
| Contains more MagnesiumMagnesium | +671.4% |
| Contains more CalciumCalcium | +4383.3% |
| Contains more PotassiumPotassium | +46.9% |
| Contains more IronIron | +724.4% |
| Contains more CopperCopper | +2141.3% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +58.2% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +16661.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +155.8% |
| Contains more Vitamin B6Vitamin B6 | +348.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +48.8% |
| Contains more Vitamin EVitamin E | +963.5% |
| Contains more Vitamin B1Vitamin B1 | +130.3% |
| Contains more Vitamin B2Vitamin B2 | +1706.3% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more FolateFolate | +2100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 2.41mg | 25.63mg | 155% |
| Selenium | 68.5µg | 4.1µg | 117% |
| Copper | 0.046mg | 1.031mg | 109% |
| Manganese | 0.013mg | 2.179mg | 94% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B2 | 0.063mg | 1.138mg | 83% |
| Polyunsaturated fat | 1.368g | 12.329g | 73% |
| Monounsaturated fat | 3.544g | 31.551g | 70% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Fats | 7.93g | 49.93g | 65% |
| Magnesium | 35mg | 270mg | 56% |
| Fiber | 0g | 12.5g | 50% |
| Iron | 0.45mg | 3.71mg | 41% |
| Vitamin B6 | 0.615mg | 0.137mg | 37% |
| Vitamin B3 | 9.254mg | 3.618mg | 35% |
| Calcium | 6mg | 269mg | 26% |
| Cholesterol | 78mg | 0mg | 26% |
| Phosphorus | 304mg | 481mg | 25% |
| Zinc | 0.78mg | 3.12mg | 21% |
| Calories | 172kcal | 579kcal | 20% |
| Folate | 2µg | 44µg | 11% |
| Vitamin B1 | 0.089mg | 0.205mg | 10% |
| Saturated fat | 1.911g | 3.802g | 9% |
| Potassium | 499mg | 733mg | 7% |
| Carbs | 0g | 21.55g | 7% |
| Vitamin A | 43µg | 0µg | 5% |
| Protein | 23.45g | 21.15g | 5% |
| Choline | 77.5mg | 52.1mg | 5% |
| Sodium | 97mg | 1mg | 4% |
| Vitamin B5 | 0.417mg | 0.471mg | 1% |
| Net carbs | 0g | 9.05g | N/A |
| Sugar | 0g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | 0.015g | N/A |
| Tryptophan | 0.265mg | 0.211mg | 0% |
| Threonine | 1.035mg | 0.601mg | 0% |
| Isoleucine | 1.088mg | 0.751mg | 0% |
| Leucine | 1.919mg | 1.473mg | 0% |
| Lysine | 2.168mg | 0.568mg | 0% |
| Methionine | 0.699mg | 0.157mg | 0% |
| Phenylalanine | 0.922mg | 1.132mg | 0% |
| Valine | 1.216mg | 0.855mg | 0% |
| Histidine | 0.695mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1447.8% |
| Contains more FatsFats | +529.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +722.2% |
~equal in
Protein
~21.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.7% |
| Contains more Mono. FatMonounsaturated fat | +790.3% |
| Contains more Poly. FatPolyunsaturated fat | +801.2% |
