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  6. Swordfish vs. Chocolate milk

Swordfish vs. Chocolate milk — In-Depth Nutrition Comparison

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Summary of differences between Swordfish and Chocolate milk

  • Swordfish has more Selenium, Vitamin D, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin E , and Choline, while Chocolate milk has more Calcium.
  • Swordfish covers your daily need of Selenium 121% more than Chocolate milk.
  • Swordfish contains 74 times more Vitamin B3 than Chocolate milk. While Swordfish contains 9.254mg of Vitamin B3, Chocolate milk contains only 0.125mg.
  • The amount of Cholesterol in Chocolate milk is lower.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Swordfish vs Chocolate milk 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.
Swordfish
Swordfish
6
:
4
Chocolate milk
Chocolate milk
Contains more Iron +87.5%
Contains more Magnesium +169.2%
Contains more Phosphorus +201%
Contains more Potassium +198.8%
Contains more Zinc +90.2%
Contains more Selenium +3505.3%
Contains more Calcium +1766.7%
Contains less Sodium -38.1%
Contains more Copper +41.3%
Contains more Manganese +492.3%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Chocolate milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 9% 10% 44% 15% 8% 12% 22% 11% 11%
Contains more Iron +87.5%
Contains more Magnesium +169.2%
Contains more Phosphorus +201%
Contains more Potassium +198.8%
Contains more Zinc +90.2%
Contains more Selenium +3505.3%
Contains more Calcium +1766.7%
Contains less Sodium -38.1%
Contains more Copper +41.3%
Contains more Manganese +492.3%

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.
Swordfish
Swordfish
8
:
4
Chocolate milk
Chocolate milk
Contains more Vitamin A +31.6%
Contains more Vitamin E +3342.9%
Contains more Vitamin D +1176.9%
Contains more Vitamin B1 +140.5%
Contains more Vitamin B3 +7303.2%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +1437.5%
Contains more Vitamin B12 +390.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +157.1%
Contains more Folate +150%
Contains more Vitamin K +200%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Chocolate milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 39% 3% 10% 38% 3% 18% 10% 4% 42% 1%
Contains more Vitamin A +31.6%
Contains more Vitamin E +3342.9%
Contains more Vitamin D +1176.9%
Contains more Vitamin B1 +140.5%
Contains more Vitamin B3 +7303.2%
Contains more Vitamin B5 +41.4%
Contains more Vitamin B6 +1437.5%
Contains more Vitamin B12 +390.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +157.1%
Contains more Folate +150%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Chocolate milk
Chocolate milk
Contains more Protein +639.7%
Contains more Fats +133.9%
Contains more Carbs +∞%
Contains more Water +20.6%
Contains more Other +122.2%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Chocolate milk
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more Protein +639.7%
Contains more Fats +133.9%
Contains more Carbs +∞%
Contains more Water +20.6%
Contains more Other +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
3
:
0
Chocolate milk
Chocolate milk
Contains more Monounsaturated Fat +258%
Contains more Polyunsaturated fat +1003.2%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Chocolate milk
65% 31% 4%
Saturated Fat: 2.104 g
Monounsaturated Fat: 0.99 g
Polyunsaturated fat: 0.124 g
Contains more Monounsaturated Fat +258%
Contains more Polyunsaturated fat +1003.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Chocolate milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok

All nutrients comparison - raw data values

Nutrient Swordfish Chocolate milk Opinion
Net carbs 0g 9.54g Chocolate milk
Protein 23.45g 3.17g Swordfish
Fats 7.93g 3.39g Swordfish
Carbs 0g 10.34g Chocolate milk
Calories 172kcal 83kcal Swordfish
Sugar 0g 9.54g Swordfish
Fiber 0g 0.8g Chocolate milk
Calcium 6mg 112mg Chocolate milk
Iron 0.45mg 0.24mg Swordfish
Magnesium 35mg 13mg Swordfish
Phosphorus 304mg 101mg Swordfish
Potassium 499mg 167mg Swordfish
Sodium 97mg 60mg Chocolate milk
Zinc 0.78mg 0.41mg Swordfish
Copper 0.046mg 0.065mg Chocolate milk
Manganese 0.013mg 0.077mg Chocolate milk
Selenium 68.5µg 1.9µg Swordfish
Vitamin A 129IU 98IU Swordfish
Vitamin A RAE 43µg 27µg Swordfish
Vitamin E 2.41mg 0.07mg Swordfish
Vitamin D 666IU 51IU Swordfish
Vitamin D 16.6µg 1.3µg Swordfish
Vitamin C 0mg 0.9mg Chocolate milk
Vitamin B1 0.089mg 0.037mg Swordfish
Vitamin B2 0.063mg 0.162mg Chocolate milk
Vitamin B3 9.254mg 0.125mg Swordfish
Vitamin B5 0.417mg 0.295mg Swordfish
Vitamin B6 0.615mg 0.04mg Swordfish
Folate 2µg 5µg Chocolate milk
Vitamin B12 1.62µg 0.33µg Swordfish
Vitamin K 0.1µg 0.3µg Chocolate milk
Tryptophan 0.265mg 0.041mg Swordfish
Threonine 1.035mg 0.135mg Swordfish
Isoleucine 1.088mg 0.164mg Swordfish
Leucine 1.919mg 0.3mg Swordfish
Lysine 2.168mg 0.265mg Swordfish
Methionine 0.699mg 0.083mg Swordfish
Phenylalanine 0.922mg 0.164mg Swordfish
Valine 1.216mg 0.208mg Swordfish
Histidine 0.695mg 0.096mg Swordfish
Cholesterol 78mg 12mg Chocolate milk
Trans Fat 0.056g Chocolate milk
Saturated Fat 1.911g 2.104g Swordfish
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 0.99g Swordfish
Polyunsaturated fat 1.368g 0.124g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Chocolate milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
95%
Swordfish
14%
Chocolate milk
Minerals Daily Need Coverage Score
64%
Swordfish
17%
Chocolate milk

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 9.54g)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 0.193g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 45)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.6)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food contains less Sodium?
Chocolate milk
Chocolate milk contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Chocolate milk
Chocolate milk is lower in Cholesterol (difference - 66mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.