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  6. Swordfish vs. Plantain raw

Swordfish vs. Plantain raw — In-Depth Nutrition Comparison

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How are swordfish and plantain raw different?

  • Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, vitamin B6, and vitamin E, while plantain raw is higher in vitamin C and vitamin A.
  • Swordfish covers your daily need for selenium, 122% more than plantain raw.
  • Plantain raw is lower in cholesterol.
  • Plantain raw has a higher glycemic index (37) than swordfish (0).

Fish, swordfish, cooked, dry heat and Plantains, raw types were used in this article.

Infographic

Swordfish vs Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +100%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +794.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4466.7%
Contains more IronIron +33.3%
Contains more CopperCopper +76.1%
Contains less SodiumSodium -95.9%
~equal in Magnesium ~37mg
~equal in Potassium ~499mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +1621.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.2%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +1249%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin B6Vitamin B6 +105.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +474.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30.2%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1000%

All nutrients comparison - raw data values

Nutrient Swordfish Plantain raw DV% diff.
Selenium 68.5µg 1.5µg 122%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.686mg 54%
Protein 23.45g 1.3g 44%
Phosphorus 304mg 34mg 39%
Cholesterol 78mg 0mg 26%
Vitamin B6 0.615mg 0.299mg 24%
Vitamin C 0mg 18.4mg 20%
Vitamin E 2.41mg 0.14mg 15%
Fats 7.93g 0.37g 12%
Choline 77.5mg 13.5mg 12%
Carbs 0g 31.89g 11%
Polyunsaturated fat 1.368g 0.069g 9%
Monounsaturated fat 3.544g 0.032g 9%
Fiber 0g 2.3g 9%
Saturated fat 1.911g 0.143g 8%
Zinc 0.78mg 0.14mg 6%
Folate 2µg 22µg 5%
Copper 0.046mg 0.081mg 4%
Sodium 97mg 4mg 4%
Calories 172kcal 122kcal 3%
Vitamin B1 0.089mg 0.052mg 3%
Vitamin B5 0.417mg 0.26mg 3%
Iron 0.45mg 0.6mg 2%
Vitamin K 0.1µg 0.7µg 1%
Vitamin B2 0.063mg 0.054mg 1%
Manganese 0.013mg 1%
Vitamin A 43µg 56µg 1%
Net carbs 0g 29.59g N/A
Magnesium 35mg 37mg 0%
Calcium 6mg 3mg 0%
Potassium 499mg 499mg 0%
Sugar 0g 15g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.265mg 0.015mg 0%
Threonine 1.035mg 0.034mg 0%
Isoleucine 1.088mg 0.036mg 0%
Leucine 1.919mg 0.059mg 0%
Lysine 2.168mg 0.06mg 0%
Methionine 0.699mg 0.017mg 0%
Phenylalanine 0.922mg 0.044mg 0%
Valine 1.216mg 0.046mg 0%
Histidine 0.695mg 0.064mg 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1703.8%
Contains more FatsFats +2043.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +222.2%
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +10975%
Contains more Poly. FatPolyunsaturated fat +1882.6%
Contains less Sat. FatSaturated fat -92.5%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.