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  6. Swordfish vs. Chinese cabbage

Swordfish vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between swordfish and Chinese cabbage?

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Swordfish's daily need coverage for selenium is 124% more.
  • The amount of cholesterol in Chinese cabbage is lower.
  • The glycemic index of swordfish is lower.

We used Fish, swordfish, cooked, dry heat and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Swordfish vs Chinese cabbage 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 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +98%
Contains more CopperCopper +119%
Contains more ZincZinc +310.5%
Contains more PhosphorusPhosphorus +721.6%
Contains more SeleniumSelenium +13600%
Contains more CalciumCalcium +1650%
Contains more IronIron +77.8%
Contains less SodiumSodium -33%
Contains more ManganeseManganese +1123.1%

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 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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +2577.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +1750.8%
Contains more Vitamin B5Vitamin B5 +373.9%
Contains more Vitamin B6Vitamin B6 +217%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1110.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +418.6%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +3200%

All nutrients comparison - raw data values

Nutrient Swordfish Chinese cabbage DV% diff.
Selenium 68.5µg 0.5µg 124%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.5mg 55%
Vitamin C 0mg 45mg 50%
Protein 23.45g 1.5g 44%
Vitamin K 0.1µg 45.5µg 38%
Phosphorus 304mg 37mg 38%
Vitamin B6 0.615mg 0.194mg 32%
Cholesterol 78mg 0mg 26%
Vitamin A 43µg 223µg 20%
Folate 2µg 66µg 16%
Vitamin E 2.41mg 0.09mg 15%
Choline 77.5mg 6.4mg 13%
Fats 7.93g 0.2g 12%
Calcium 6mg 105mg 10%
Saturated fat 1.911g 0.027g 9%
Monounsaturated fat 3.544g 0.015g 9%
Calories 172kcal 13kcal 8%
Polyunsaturated fat 1.368g 0.096g 8%
Vitamin B5 0.417mg 0.088mg 7%
Potassium 499mg 252mg 7%
Manganese 0.013mg 0.159mg 6%
Zinc 0.78mg 0.19mg 5%
Fiber 0g 1g 4%
Vitamin B1 0.089mg 0.04mg 4%
Iron 0.45mg 0.8mg 4%
Magnesium 35mg 19mg 4%
Copper 0.046mg 0.021mg 3%
Vitamin B2 0.063mg 0.07mg 1%
Sodium 97mg 65mg 1%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.015mg 0%
Threonine 1.035mg 0.049mg 0%
Isoleucine 1.088mg 0.085mg 0%
Leucine 1.919mg 0.088mg 0%
Lysine 2.168mg 0.089mg 0%
Methionine 0.699mg 0.009mg 0%
Phenylalanine 0.922mg 0.044mg 0%
Valine 1.216mg 0.066mg 0%
Histidine 0.695mg 0.026mg 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1463.3%
Contains more FatsFats +3865%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.6%
Contains more OtherOther +122.2%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +23526.7%
Contains more Poly. FatPolyunsaturated fat +1325%
Contains less Sat. FatSaturated fat -98.6%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.