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  6. Swordfish vs. Cauliflower

Swordfish vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Cauliflower?

  • Swordfish is richer in Selenium, Vitamin D, Vitamin B12, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin E , yet Cauliflower is richer in Vitamin C, and Folate.
  • Swordfish's daily need coverage for Selenium is 123% higher.
  • Cauliflower contains less Cholesterol.

We used Fish, swordfish, cooked, dry heat and Cauliflower, raw types in this comparison.

Infographic

Swordfish vs Cauliflower 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.
Swordfish
Swordfish
7
:
3
Cauliflower
Cauliflower
Contains more Magnesium +133.3%
Contains more Phosphorus +590.9%
Contains more Potassium +66.9%
Contains more Zinc +188.9%
Contains more Copper +17.9%
Contains more Selenium +11316.7%
Contains more Calcium +266.7%
Contains less Sodium -69.1%
Contains more Manganese +1092.3%
Equal in Iron - 0.42
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Magnesium +133.3%
Contains more Phosphorus +590.9%
Contains more Potassium +66.9%
Contains more Zinc +188.9%
Contains more Copper +17.9%
Contains more Selenium +11316.7%
Contains more Calcium +266.7%
Contains less Sodium -69.1%
Contains more Manganese +1092.3%
Equal in Iron - 0.42

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.
Swordfish
Swordfish
8
:
4
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +78%
Contains more Vitamin B3 +1725.2%
Contains more Vitamin B6 +234.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +60%
Contains more Folate +2750%
Contains more Vitamin K +15400%
Equal in Vitamin B2 - 0.06
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +2912.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +78%
Contains more Vitamin B3 +1725.2%
Contains more Vitamin B6 +234.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +60%
Contains more Folate +2750%
Contains more Vitamin K +15400%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Cauliflower
Cauliflower
Contains more Protein +1121.4%
Contains more Fats +2732.1%
Contains more Carbs +∞%
Contains more Water +34.9%
Contains more Other +111.1%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +1121.4%
Contains more Fats +2732.1%
Contains more Carbs +∞%
Contains more Water +34.9%
Contains more Other +111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +10323.5%
Contains more Polyunsaturated fat +4312.9%
Contains less Saturated Fat -93.2%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +10323.5%
Contains more Polyunsaturated fat +4312.9%
Contains less Saturated Fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Cauliflower Opinion
Net carbs 0g 2.97g Cauliflower
Protein 23.45g 1.92g Swordfish
Fats 7.93g 0.28g Swordfish
Carbs 0g 4.97g Cauliflower
Calories 172kcal 25kcal Swordfish
Fructose 0.97g Cauliflower
Sugar 0g 1.91g Swordfish
Fiber 0g 2g Cauliflower
Calcium 6mg 22mg Cauliflower
Iron 0.45mg 0.42mg Swordfish
Magnesium 35mg 15mg Swordfish
Phosphorus 304mg 44mg Swordfish
Potassium 499mg 299mg Swordfish
Sodium 97mg 30mg Cauliflower
Zinc 0.78mg 0.27mg Swordfish
Copper 0.046mg 0.039mg Swordfish
Manganese 0.013mg 0.155mg Cauliflower
Selenium 68.5µg 0.6µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.08mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.089mg 0.05mg Swordfish
Vitamin B2 0.063mg 0.06mg Swordfish
Vitamin B3 9.254mg 0.507mg Swordfish
Vitamin B5 0.417mg 0.667mg Cauliflower
Vitamin B6 0.615mg 0.184mg Swordfish
Folate 2µg 57µg Cauliflower
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 15.5µg Cauliflower
Tryptophan 0.265mg 0.02mg Swordfish
Threonine 1.035mg 0.076mg Swordfish
Isoleucine 1.088mg 0.071mg Swordfish
Leucine 1.919mg 0.106mg Swordfish
Lysine 2.168mg 0.217mg Swordfish
Methionine 0.699mg 0.02mg Swordfish
Phenylalanine 0.922mg 0.065mg Swordfish
Valine 1.216mg 0.125mg Swordfish
Histidine 0.695mg 0.056mg Swordfish
Cholesterol 78mg 0mg Cauliflower
Trans Fat 0.056g 0g Cauliflower
Saturated Fat 1.911g 0.13g Cauliflower
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 0.034g Swordfish
Polyunsaturated fat 1.368g 0.031g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0g Swordfish
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
30%
Cauliflower
Minerals Daily Need Coverage Score
64%
Swordfish
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 0)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.4)
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 contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.781g)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.