Swordfish vs. Chinese broccoli — In-Depth Nutrition Comparison
Compare
Significant differences between Swordfish and Chinese broccoli
- Swordfish has more Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, and Phosphorus, however, Chinese broccoli is richer in Vitamin K, Vitamin C, and Folate.
- Swordfish covers your daily Selenium needs 122% more than Chinese broccoli.
- Chinese broccoli contains less Cholesterol.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Broccoli, chinese, cooked.
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.
Contains
more
Magnesium
+94.4%
Contains
more
Phosphorus
+641.5%
Contains
more
Potassium
+91.2%
Contains
more
Zinc
+100%
Contains
more
Selenium
+5169.2%
Contains
more
Calcium
+1566.7%
Contains
more
Iron
+24.4%
Contains
less
Sodium
-92.8%
Contains
more
Copper
+32.6%
Contains
more
Manganese
+1930.8%
Contains
more
Magnesium
+94.4%
Contains
more
Phosphorus
+641.5%
Contains
more
Potassium
+91.2%
Contains
more
Zinc
+100%
Contains
more
Selenium
+5169.2%
Contains
more
Calcium
+1566.7%
Contains
more
Iron
+24.4%
Contains
less
Sodium
-92.8%
Contains
more
Copper
+32.6%
Contains
more
Manganese
+1930.8%
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 E
+402.1%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B3
+2017.6%
Contains
more
Vitamin B5
+162.3%
Contains
more
Vitamin B6
+778.6%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin A
+1169.8%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B2
+131.7%
Contains
more
Folate
+4850%
Contains
more
Vitamin K
+84700%
Equal in Vitamin B1 - 0.095
Contains
more
Vitamin E
+402.1%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin B3
+2017.6%
Contains
more
Vitamin B5
+162.3%
Contains
more
Vitamin B6
+778.6%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin A
+1169.8%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B2
+131.7%
Contains
more
Folate
+4850%
Contains
more
Vitamin K
+84700%
Equal in Vitamin B1 - 0.095
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+1957%
Contains
more
Fats
+1001.4%
Contains
more
Carbs
+∞%
Contains
more
Water
+37%
Contains
more
Other
+119.4%
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Contains
more
Protein
+1957%
Contains
more
Fats
+1001.4%
Contains
more
Carbs
+∞%
Contains
more
Water
+37%
Contains
more
Other
+119.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+6988%
Contains
more
Polyunsaturated fat
+314.5%
Contains
less
Saturated Fat
-94.2%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Contains
more
Monounsaturated Fat
+6988%
Contains
more
Polyunsaturated fat
+314.5%
Contains
less
Saturated Fat
-94.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 1.31g |
|
| Protein | 23.45g | 1.14g |
|
| Fats | 7.93g | 0.72g |
|
| Carbs | 0g | 3.81g |
|
| Calories | 172kcal | 22kcal |
|
| Sugar | 0g | 0.84g |
|
| Fiber | 0g | 2.5g |
|
| Calcium | 6mg | 100mg |
|
| Iron | 0.45mg | 0.56mg |
|
| Magnesium | 35mg | 18mg |
|
| Phosphorus | 304mg | 41mg |
|
| Potassium | 499mg | 261mg |
|
| Sodium | 97mg | 7mg |
|
| Zinc | 0.78mg | 0.39mg |
|
| Copper | 0.046mg | 0.061mg |
|
| Manganese | 0.013mg | 0.264mg |
|
| Selenium | 68.5µg | 1.3µg |
|
| Vitamin A | 129IU | 1638IU |
|
| Vitamin A RAE | 43µg | 82µg |
|
| Vitamin E | 2.41mg | 0.48mg |
|
| Vitamin D | 666IU | 0IU |
|
| Vitamin D | 16.6µg | 0µg |
|
| Vitamin C | 0mg | 28.2mg |
|
| Vitamin B1 | 0.089mg | 0.095mg |
|
| Vitamin B2 | 0.063mg | 0.146mg |
|
| Vitamin B3 | 9.254mg | 0.437mg |
|
| Vitamin B5 | 0.417mg | 0.159mg |
|
| Vitamin B6 | 0.615mg | 0.07mg |
|
| Folate | 2µg | 99µg |
|
| Vitamin B12 | 1.62µg | 0µg |
|
| Vitamin K | 0.1µg | 84.8µg |
|
| Tryptophan | 0.265mg |
|
|
| Threonine | 1.035mg |
|
|
| Isoleucine | 1.088mg |
|
|
| Leucine | 1.919mg |
|
|
| Lysine | 2.168mg |
|
|
| Methionine | 0.699mg |
|
|
| Phenylalanine | 0.922mg |
|
|
| Valine | 1.216mg |
|
|
| Histidine | 0.695mg |
|
|
| Cholesterol | 78mg | 0mg |
|
| Trans Fat | 0.056g | 0g |
|
| Saturated Fat | 1.911g | 0.11g |
|
| Omega-3 - DHA | 0.772g | 0g |
|
| Omega-3 - EPA | 0.127g | 0g |
|
| Omega-3 - DPA | 0.168g | 0g |
|
| Monounsaturated Fat | 3.544g | 0.05g |
|
| Polyunsaturated fat | 1.368g | 0.33g |
|
| Omega-6 - Eicosadienoic acid | 0.022g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
48%
Minerals Daily Need Coverage Score
64%
18%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 90mg)
Which food is lower in Cholesterol?
Chinese broccoli is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Chinese broccoli is lower in Saturated Fat (difference - 1.801g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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?
?
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.