Swordfish vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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A recap on differences between swordfish and parmigiano-Reggiano
- Swordfish has more vitamin D, selenium, vitamin B3, and vitamin B6; however, parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B2, and zinc.
- Parmigiano-Reggiano covers your daily calcium needs 110% more than swordfish.
- Parmigiano-Reggiano contains 81 times less vitamin B3 than swordfish. Swordfish contains 9.254mg of vitamin B3, while parmigiano-Reggiano contains 0.114mg.
- Swordfish has less saturated fat.
- The glycemic index of parmigiano-Reggiano is higher.
Food varieties used in this article are Fish, swordfish, cooked, dry heat and Cheese, parmesan, dry grated, reduced fat.
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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 PotassiumPotassium | +299.2% |
| Contains less SodiumSodium | -93.7% |
| Contains more SeleniumSelenium | +287% |
| Contains more CalciumCalcium | +18383.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +417.4% |
| Contains more ZincZinc | +396.2% |
| Contains more PhosphorusPhosphorus | +139.8% |
| Contains more ManganeseManganese | +553.8% |
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 | +1317.6% |
| Contains more Vitamin DVitamin D | +4050% |
| Contains more Vitamin B1Vitamin B1 | +206.9% |
| Contains more Vitamin B3Vitamin B3 | +8017.5% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B6Vitamin B6 | +1155.1% |
| Contains more CholineCholine | +274.4% |
| Contains more Vitamin AVitamin A | +272.1% |
| Contains more Vitamin B2Vitamin B2 | +671.4% |
| Contains more Vitamin B12Vitamin B12 | +39.5% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 6mg | 1109mg | 110% |
| Selenium | 68.5µg | 17.7µg | 92% |
| Vitamin D | 666IU | 15IU | 81% |
| Vitamin D | 16.6µg | 0.4µg | 81% |
| Sodium | 97mg | 1529mg | 62% |
| Phosphorus | 304mg | 729mg | 61% |
| Vitamin B3 | 9.254mg | 0.114mg | 57% |
| Saturated fat | 1.911g | 13.317g | 52% |
| Vitamin B6 | 0.615mg | 0.049mg | 44% |
| Vitamin B2 | 0.063mg | 0.486mg | 33% |
| Zinc | 0.78mg | 3.87mg | 28% |
| Vitamin B12 | 1.62µg | 2.26µg | 27% |
| Copper | 0.046mg | 0.238mg | 21% |
| Fats | 7.93g | 20g | 19% |
| Vitamin E | 2.41mg | 0.17mg | 15% |
| Vitamin A | 43µg | 160µg | 13% |
| Potassium | 499mg | 125mg | 11% |
| Choline | 77.5mg | 20.7mg | 10% |
| Protein | 23.45g | 20g | 7% |
| Iron | 0.45mg | 0.9mg | 6% |
| Monounsaturated fat | 3.544g | 6.098g | 6% |
| Polyunsaturated fat | 1.368g | 0.462g | 6% |
| Vitamin B1 | 0.089mg | 0.029mg | 5% |
| Calories | 172kcal | 265kcal | 5% |
| Manganese | 0.013mg | 0.085mg | 3% |
| Cholesterol | 78mg | 88mg | 3% |
| Vitamin B5 | 0.417mg | 0.325mg | 2% |
| Folate | 2µg | 10µg | 2% |
| Vitamin K | 0.1µg | 1.7µg | 1% |
| Magnesium | 35mg | 38mg | 1% |
| Carbs | 0g | 1.37g | 0% |
| Net carbs | 0g | 1.37g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.24mg | 0% |
| Threonine | 1.035mg | 1.519mg | 0% |
| Isoleucine | 1.088mg | 1.2mg | 0% |
| Leucine | 1.919mg | 2.983mg | 0% |
| Lysine | 2.168mg | 2.459mg | 0% |
| Methionine | 0.699mg | 0.369mg | 0% |
| Phenylalanine | 0.922mg | 1.604mg | 0% |
| Valine | 1.216mg | 1.498mg | 0% |
| Histidine | 0.695mg | 0.752mg | 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
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more ProteinProtein | +17.3% |
| Contains more WaterWater | +34.9% |
| Contains more FatsFats | +152.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +2130.6% |
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
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -85.6% |
| Contains more Poly. FatPolyunsaturated fat | +196.1% |
| Contains more Mono. FatMonounsaturated fat | +72.1% |
