Swordfish vs. Cereal — In-Depth Nutrition Comparison
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How are swordfish and cereal different?
- Swordfish is higher in selenium; however, cereal is richer in vitamin B1, iron, vitamin B6, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
- Daily need coverage for vitamin B1 for cereal is 517% higher.
- Swordfish contains 11 times more selenium than cereal. While swordfish contains 68.5µg of selenium, cereal contains only 6.3µg.
- Swordfish has a lower glycemic index (0) than cereal (69).
Fish, swordfish, cooked, dry heat and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) are the varieties used in this article.
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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 | +84.2% |
| Contains more PotassiumPotassium | +375.2% |
| Contains more PhosphorusPhosphorus | +294.8% |
| Contains less SodiumSodium | -87.8% |
| Contains more SeleniumSelenium | +987.3% |
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +7468.9% |
| Contains more CopperCopper | +197.8% |
| Contains more ZincZinc | +874.4% |
| Contains more ManganeseManganese | +5976.9% |
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 EVitamin E | +2912.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +84.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1793% |
| Contains more Vitamin B1Vitamin B1 | +6965.2% |
| Contains more Vitamin B2Vitamin B2 | +6042.9% |
| Contains more Vitamin B3Vitamin B3 | +220.1% |
| Contains more Vitamin B6Vitamin B6 | +873.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +287% |
| Contains more FatsFats | +634.3% |
| Contains more WaterWater | +1705.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +519.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1637.3% |
| Contains more Poly. FatPolyunsaturated fat | +286.4% |
| Contains less Sat. FatSaturated fat | -86.4% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.089mg | 6.288mg | 517% |
| Iron | 0.45mg | 34.06mg | 420% |
| Vitamin B6 | 0.615mg | 5.986mg | 413% |
| Vitamin B2 | 0.063mg | 3.87mg | 293% |
| Vitamin B3 | 9.254mg | 29.62mg | 127% |
| Selenium | 68.5µg | 6.3µg | 113% |
| Vitamin A | 43µg | 814µg | 86% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Vitamin B12 | 1.62µg | 68% | |
| Zinc | 0.78mg | 7.6mg | 62% |
| Vitamin C | 0mg | 38.5mg | 43% |
| Protein | 23.45g | 6.06g | 35% |
| Manganese | 0.013mg | 0.79mg | 34% |
| Phosphorus | 304mg | 77mg | 32% |
| Sodium | 97mg | 795mg | 30% |
| Carbs | 0g | 86.85g | 29% |
| Cholesterol | 78mg | 26% | |
| Vitamin E | 2.41mg | 0.08mg | 16% |
| Choline | 77.5mg | 14% | |
| Potassium | 499mg | 105mg | 12% |
| Fats | 7.93g | 1.08g | 11% |
| Calories | 172kcal | 378kcal | 10% |
| Copper | 0.046mg | 0.137mg | 10% |
| Saturated fat | 1.911g | 0.26g | 8% |
| Monounsaturated fat | 3.544g | 0.204g | 8% |
| Polyunsaturated fat | 1.368g | 0.354g | 7% |
| Fiber | 0g | 1.4g | 6% |
| Vitamin B5 | 0.417mg | 0.226mg | 4% |
| Magnesium | 35mg | 19mg | 4% |
| Folate | 2µg | 1% | |
| Net carbs | 0g | 85.45g | N/A |
| Calcium | 6mg | 10mg | 0% |
| Sugar | 0g | 10.35g | N/A |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.066mg | 0% |
| Threonine | 1.035mg | 0.241mg | 0% |
| Isoleucine | 1.088mg | 0.26mg | 0% |
| Leucine | 1.919mg | 0.767mg | 0% |
| Lysine | 2.168mg | 0.113mg | 0% |
| Methionine | 0.699mg | 0.13mg | 0% |
| Phenylalanine | 0.922mg | 0.365mg | 0% |
| Valine | 1.216mg | 0.344mg | 0% |
| Histidine | 0.695mg | 0.162mg | 0% |
| Fructose | 0.26g | 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 | 0g | 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 |
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| Low Glycemic Index diet |
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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%
371%
Minerals Daily Need Coverage Score
64%
183%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 698mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Cereal is lower in Saturated fat (difference - 1.651g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.