Swordfish vs. Canola oil — In-Depth Nutrition Comparison
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Summary of differences between swordfish and canola oil
- Swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while canola oil has more vitamin E and vitamin K.
- Swordfish covers your daily need for selenium, 125% more than canola oil.
- The amount of cholesterol in canola oil is lower.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Oil, canola.
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +38650% |
| Contains more Vitamin EVitamin E | +624.5% |
| Contains more Vitamin KVitamin K | +71200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +1161% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
| Contains less Sat. FatSaturated fat | -74.1% |
| Contains more Mono. FatMonounsaturated fat | +1685.4% |
| Contains more Poly. FatPolyunsaturated fat | +1957.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.368g | 28.142g | 178% |
| Monounsaturated fat | 3.544g | 63.276g | 149% |
| Fats | 7.93g | 100g | 142% |
| Selenium | 68.5µg | 0µg | 125% |
| Vitamin E | 2.41mg | 17.46mg | 100% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin K | 0.1µg | 71.3µg | 59% |
| Vitamin B3 | 9.254mg | 0mg | 58% |
| Protein | 23.45g | 0g | 47% |
| Vitamin B6 | 0.615mg | 0mg | 47% |
| Phosphorus | 304mg | 0mg | 43% |
| Calories | 172kcal | 884kcal | 36% |
| Cholesterol | 78mg | 0mg | 26% |
| Saturated fat | 1.911g | 7.365g | 25% |
| Potassium | 499mg | 0mg | 15% |
| Choline | 77.5mg | 0.2mg | 14% |
| Magnesium | 35mg | 0mg | 8% |
| Vitamin B5 | 0.417mg | 0mg | 8% |
| Zinc | 0.78mg | 0mg | 7% |
| Vitamin B1 | 0.089mg | 0mg | 7% |
| Iron | 0.45mg | 0mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Copper | 0.046mg | 0mg | 5% |
| Vitamin B2 | 0.063mg | 0mg | 5% |
| Sodium | 97mg | 0mg | 4% |
| Calcium | 6mg | 0mg | 1% |
| Folate | 2µg | 0µg | 1% |
| Manganese | 0.013mg | 0mg | 1% |
| Trans fat | 0.056g | 0.395g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 9.137g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0g | N/A |
| Omega-6 - Linoleic acid | 18.64g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
41%
Minerals Daily Need Coverage Score
64%
0%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 5.454g)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Canola oil is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 97mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)