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.
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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 | +133.3% |
| Contains more PotassiumPotassium | +66.9% |
| Contains more CopperCopper | +17.9% |
| Contains more ZincZinc | +188.9% |
| Contains more PhosphorusPhosphorus | +590.9% |
| Contains more SeleniumSelenium | +11316.7% |
| Contains more CalciumCalcium | +266.7% |
| Contains less SodiumSodium | -69.1% |
| Contains more ManganeseManganese | +1092.3% |
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 EVitamin E | +2912.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +78% |
| Contains more Vitamin B3Vitamin B3 | +1725.2% |
| Contains more Vitamin B6Vitamin B6 | +234.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +74.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +60% |
| Contains more Vitamin KVitamin K | +15400% |
| Contains more FolateFolate | +2750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 0.6µg | 123% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B3 | 9.254mg | 0.507mg | 55% |
| Vitamin C | 0mg | 48.2mg | 54% |
| Protein | 23.45g | 1.92g | 43% |
| Phosphorus | 304mg | 44mg | 37% |
| Vitamin B6 | 0.615mg | 0.184mg | 33% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin E | 2.41mg | 0.08mg | 16% |
| Folate | 2µg | 57µg | 14% |
| Vitamin K | 0.1µg | 15.5µg | 13% |
| Fats | 7.93g | 0.28g | 12% |
| Monounsaturated fat | 3.544g | 0.034g | 9% |
| Polyunsaturated fat | 1.368g | 0.031g | 9% |
| Saturated fat | 1.911g | 0.13g | 8% |
| Fiber | 0g | 2g | 8% |
| Calories | 172kcal | 25kcal | 7% |
| Potassium | 499mg | 299mg | 6% |
| Choline | 77.5mg | 44.3mg | 6% |
| Manganese | 0.013mg | 0.155mg | 6% |
| Vitamin B5 | 0.417mg | 0.667mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Zinc | 0.78mg | 0.27mg | 5% |
| Magnesium | 35mg | 15mg | 5% |
| Vitamin B1 | 0.089mg | 0.05mg | 3% |
| Sodium | 97mg | 30mg | 3% |
| Calcium | 6mg | 22mg | 2% |
| Carbs | 0g | 4.97g | 2% |
| Fructose | 0.97g | 1% | |
| Copper | 0.046mg | 0.039mg | 1% |
| Net carbs | 0g | 2.97g | N/A |
| Iron | 0.45mg | 0.42mg | 0% |
| Sugar | 0g | 1.91g | N/A |
| Vitamin B2 | 0.063mg | 0.06mg | 0% |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.02mg | 0% |
| Threonine | 1.035mg | 0.076mg | 0% |
| Isoleucine | 1.088mg | 0.071mg | 0% |
| Leucine | 1.919mg | 0.106mg | 0% |
| Lysine | 2.168mg | 0.217mg | 0% |
| Methionine | 0.699mg | 0.02mg | 0% |
| Phenylalanine | 0.922mg | 0.065mg | 0% |
| Valine | 1.216mg | 0.125mg | 0% |
| Histidine | 0.695mg | 0.056mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +1121.4% |
| Contains more FatsFats | +2732.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.9% |
| Contains more OtherOther | +111.1% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +10323.5% |
| Contains more Poly. FatPolyunsaturated fat | +4312.9% |
| Contains less Sat. FatSaturated fat | -93.2% |
