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Swordfish vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between swordfish and arborio rice

  • Swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium; however, arborio rice has more manganese and folate.
  • Daily need coverage for vitamin D for swordfish is 111% higher.
  • Arborio rice is lower in cholesterol.
  • Arborio rice has a higher glycemic index than swordfish.

Food types used in this article are Fish, swordfish, cooked, dry heat and Rice, white, short-grain, enriched, cooked.

Infographic

Swordfish vs Arborio rice 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +1819.2%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +821.2%
Contains more SeleniumSelenium +813.3%
Contains more IronIron +224.4%
Contains more CopperCopper +56.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2646.2%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +293.8%
Contains more Vitamin B3Vitamin B3 +519.8%
Contains more Vitamin B6Vitamin B6 +942.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +84.3%
Contains more FolateFolate +2850%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.397mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +893.6%
Contains more FatsFats +4073.7%
Contains more OtherOther +89.5%
Contains more CarbsCarbs +∞%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +6010.3%
Contains more Poly. FatPolyunsaturated fat +2636%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Arborio rice DV% diff.
Selenium 68.5µg 7.5µg 111%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 1.493mg 49%
Vitamin B6 0.615mg 0.059mg 43%
Protein 23.45g 2.36g 42%
Phosphorus 304mg 33mg 39%
Cholesterol 78mg 0mg 26%
Vitamin E 2.41mg 16%
Manganese 0.013mg 0.357mg 15%
Choline 77.5mg 14%
Potassium 499mg 26mg 14%
Folate 2µg 59µg 14%
Iron 0.45mg 1.46mg 13%
Fats 7.93g 0.19g 12%
Carbs 0g 28.73g 10%
Monounsaturated fat 3.544g 0.058g 9%
Polyunsaturated fat 1.368g 0.05g 9%
Saturated fat 1.911g 0.051g 8%
Magnesium 35mg 8mg 6%
Vitamin B1 0.089mg 0.164mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.063mg 0.016mg 4%
Sodium 97mg 0mg 4%
Zinc 0.78mg 0.4mg 3%
Copper 0.046mg 0.072mg 3%
Calories 172kcal 130kcal 2%
Calcium 6mg 1mg 1%
Net carbs 0g 28.73g N/A
Vitamin B5 0.417mg 0.397mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.027mg 0%
Threonine 1.035mg 0.084mg 0%
Isoleucine 1.088mg 0.102mg 0%
Leucine 1.919mg 0.195mg 0%
Lysine 2.168mg 0.085mg 0%
Methionine 0.699mg 0.056mg 0%
Phenylalanine 0.922mg 0.126mg 0%
Valine 1.216mg 0.144mg 0%
Histidine 0.695mg 0.056mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Arborio rice
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
72%
Swordfish
12%
Arborio rice
Minerals Daily Need Coverage Score
64%
Swordfish
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 69)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 97mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 1.86g)

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.