Swordfish vs. Chocolate — In-Depth Nutrition Comparison
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Summary of differences between swordfish and chocolate
- Swordfish has more selenium, vitamin B12, vitamin B3, and vitamin B6, while chocolate has more copper, iron, manganese, fiber, and magnesium.
- Swordfish covers your daily need for selenium, 119% more than chocolate.
- Swordfish contains 15 times more vitamin B6 than chocolate. While swordfish contains 0.615mg of vitamin B6, chocolate contains only 0.042mg.
- The amount of saturated fat in swordfish is lower.
- Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of chocolate is 23.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Chocolate, dark, 45- 59% cacao solids.
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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 PhosphorusPhosphorus | +47.6% |
| Contains more SeleniumSelenium | +2183.3% |
| Contains more MagnesiumMagnesium | +317.1% |
| Contains more CalciumCalcium | +833.3% |
| Contains more PotassiumPotassium | +12% |
| Contains more IronIron | +1682.2% |
| Contains more CopperCopper | +2134.8% |
| Contains more ZincZinc | +157.7% |
| Contains less SodiumSodium | -75.3% |
| Contains more ManganeseManganese | +10815.4% |
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 | +2050% |
| Contains more Vitamin EVitamin E | +346.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +256% |
| Contains more Vitamin B2Vitamin B2 | +26% |
| Contains more Vitamin B3Vitamin B3 | +1176.4% |
| Contains more Vitamin B5Vitamin B5 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +1364.3% |
| Contains more Vitamin B12Vitamin B12 | +604.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin KVitamin K | +8000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +380.5% |
| Contains more WaterWater | +6937.1% |
| Contains more FatsFats | +294.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +372.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.7% |
| Contains more Poly. FatPolyunsaturated fat | +25.3% |
| Contains more Mono. FatMonounsaturated fat | +169.2% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 3µg | 119% |
| Copper | 0.046mg | 1.028mg | 109% |
| Iron | 0.45mg | 8.02mg | 95% |
| Vitamin D | 666IU | 83% | |
| Vitamin D | 16.6µg | 83% | |
| Saturated fat | 1.911g | 18.519g | 75% |
| Manganese | 0.013mg | 1.419mg | 61% |
| Vitamin B12 | 1.62µg | 0.23µg | 58% |
| Vitamin B3 | 9.254mg | 0.725mg | 53% |
| Vitamin B6 | 0.615mg | 0.042mg | 44% |
| Protein | 23.45g | 4.88g | 37% |
| Fats | 7.93g | 31.28g | 36% |
| Fiber | 0g | 7g | 28% |
| Magnesium | 35mg | 146mg | 26% |
| Cholesterol | 78mg | 8mg | 23% |
| Carbs | 0g | 61.17g | 20% |
| Calories | 172kcal | 546kcal | 19% |
| Monounsaturated fat | 3.544g | 9.54g | 15% |
| Choline | 77.5mg | 14% | |
| Phosphorus | 304mg | 206mg | 14% |
| Vitamin E | 2.41mg | 0.54mg | 12% |
| Zinc | 0.78mg | 2.01mg | 11% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin K | 0.1µg | 8.1µg | 7% |
| Vitamin B1 | 0.089mg | 0.025mg | 5% |
| Vitamin A | 43µg | 2µg | 5% |
| Calcium | 6mg | 56mg | 5% |
| Sodium | 97mg | 24mg | 3% |
| Polyunsaturated fat | 1.368g | 1.092g | 2% |
| Vitamin B5 | 0.417mg | 0.297mg | 2% |
| Potassium | 499mg | 559mg | 2% |
| Vitamin B2 | 0.063mg | 0.05mg | 1% |
| Folate | 2µg | 1% | |
| Net carbs | 0g | 54.17g | N/A |
| Sugar | 0g | 47.9g | N/A |
| Trans fat | 0.056g | 0.112g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0.127g | 0.001g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.947g | 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%
9%
Minerals Daily Need Coverage Score
64%
116%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 47.9g)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 16.608g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 23)
Which food is cheaper?
Swordfish is cheaper (difference - $2)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Chocolate is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 73mg)
Which food is richer in minerals?
Chocolate is relatively richer in minerals