Swordfish vs. Custard — In-Depth Nutrition Comparison
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Differences between swordfish and custard
- Swordfish is higher in selenium, vitamin D, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and choline; however, custard is richer in calcium and vitamin B2.
- Swordfish's daily need coverage for selenium is 114% higher.
- Swordfish has 70 times more vitamin B3 than custard. While swordfish has 9.254mg of vitamin B3, custard has only 0.132mg.
- Swordfish has a lower glycemic index (0) than custard (35).
The food types used in this comparison are Fish, swordfish, cooked, dry heat and Egg custards, dry mix, prepared with whole milk.
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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 MagnesiumMagnesium | +118.8% |
| Contains more PotassiumPotassium | +141.1% |
| Contains more IronIron | +32.4% |
| Contains more CopperCopper | +53.3% |
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +133.8% |
| Contains more ManganeseManganese | +85.7% |
| Contains more SeleniumSelenium | +1041.7% |
| Contains more CalciumCalcium | +2216.7% |
| Contains less SodiumSodium | -13.4% |
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 EVitamin E | +3916.7% |
| Contains more Vitamin DVitamin D | +1283.3% |
| Contains more Vitamin B1Vitamin B1 | +45.9% |
| Contains more Vitamin B3Vitamin B3 | +6910.6% |
| Contains more Vitamin B6Vitamin B6 | +860.9% |
| Contains more Vitamin B12Vitamin B12 | +211.5% |
| Contains more CholineCholine | +556.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +20.9% |
| Contains more Vitamin B2Vitamin B2 | +249.2% |
| Contains more Vitamin B5Vitamin B5 | +67.6% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +350% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +487.7% |
| Contains more FatsFats | +98.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +166.7% |
~equal in
Water
~73.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +214.5% |
| Contains more Poly. FatPolyunsaturated fat | +338.5% |
~equal in
Saturated fat
~2.032g
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 minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 6µg | 114% |
| Vitamin D | 16.6µg | 1.2µg | 77% |
| Vitamin D | 666IU | 47IU | 77% |
| Vitamin B3 | 9.254mg | 0.132mg | 57% |
| Vitamin B12 | 1.62µg | 0.52µg | 46% |
| Vitamin B6 | 0.615mg | 0.064mg | 42% |
| Protein | 23.45g | 3.99g | 39% |
| Phosphorus | 304mg | 130mg | 25% |
| Vitamin E | 2.41mg | 0.06mg | 16% |
| Calcium | 6mg | 139mg | 13% |
| Choline | 77.5mg | 11.8mg | 12% |
| Vitamin B2 | 0.063mg | 0.22mg | 12% |
| Cholesterol | 78mg | 51mg | 9% |
| Potassium | 499mg | 207mg | 9% |
| Polyunsaturated fat | 1.368g | 0.312g | 7% |
| Monounsaturated fat | 3.544g | 1.127g | 6% |
| Carbs | 0g | 17.6g | 6% |
| Fats | 7.93g | 4g | 6% |
| Vitamin B5 | 0.417mg | 0.699mg | 6% |
| Magnesium | 35mg | 16mg | 5% |
| Calories | 172kcal | 122kcal | 3% |
| Zinc | 0.78mg | 0.51mg | 2% |
| Copper | 0.046mg | 0.03mg | 2% |
| Vitamin B1 | 0.089mg | 0.061mg | 2% |
| Folate | 2µg | 9µg | 2% |
| Saturated fat | 1.911g | 2.032g | 1% |
| Vitamin A | 43µg | 52µg | 1% |
| Sodium | 97mg | 84mg | 1% |
| Iron | 0.45mg | 0.34mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0g | 17.6g | N/A |
| Sugar | 0g | 4.82g | N/A |
| Manganese | 0.013mg | 0.007mg | 0% |
| Vitamin K | 0.1µg | 0.2µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.082mg | 0% |
| Threonine | 1.035mg | 0.192mg | 0% |
| Isoleucine | 1.088mg | 0.207mg | 0% |
| Leucine | 1.919mg | 0.337mg | 0% |
| Lysine | 2.168mg | 0.214mg | 0% |
| Methionine | 0.699mg | 0.091mg | 0% |
| Phenylalanine | 0.922mg | 0.173mg | 0% |
| Valine | 1.216mg | 0.233mg | 0% |
| Histidine | 0.695mg | 0.092mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0.003g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 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%
19%
Minerals Daily Need Coverage Score
64%
21%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 4.82g)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 0.121g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 35)
Which food is cheaper?
Swordfish is cheaper (difference - $1.5)
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Custard is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Custard contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
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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.