Swordfish vs. Egg — In-Depth Nutrition Comparison
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Significant differences between Swordfish and Egg
- Swordfish has more Vitamin D, Selenium, Vitamin B3, Vitamin B6, and Vitamin B12, however, Egg is richer in Copper, Choline, Vitamin B2, and Vitamin B5.
- Egg covers your daily Copper needs 217% more than Swordfish.
- Egg has 145 times less Vitamin B3 than Swordfish. Swordfish has 9.254mg of Vitamin B3, while Egg has 0.064mg.
- Swordfish contains less Cholesterol.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Egg, whole, cooked, hard-boiled.
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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
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Magnesium
+250%
Contains
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Phosphorus
+76.7%
Contains
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Potassium
+296%
Contains
less
Sodium
-21.8%
Contains
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Selenium
+122.4%
Contains
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Calcium
+733.3%
Contains
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Iron
+164.4%
Contains
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Zinc
+34.6%
Contains
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Copper
+4247.8%
Contains
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Manganese
+100%
Contains
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Magnesium
+250%
Contains
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Phosphorus
+76.7%
Contains
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Potassium
+296%
Contains
less
Sodium
-21.8%
Contains
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Selenium
+122.4%
Contains
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Calcium
+733.3%
Contains
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Iron
+164.4%
Contains
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Zinc
+34.6%
Contains
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Copper
+4247.8%
Contains
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Manganese
+100%
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.
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Contains
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Vitamin E
+134%
Contains
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Vitamin D
+654.5%
Contains
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Vitamin B1
+34.8%
Contains
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Vitamin B3
+14359.4%
Contains
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Vitamin B6
+408.3%
Contains
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Vitamin B12
+45.9%
Contains
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Vitamin A
+303.1%
Contains
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Vitamin B2
+714.3%
Contains
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Vitamin B5
+235.3%
Contains
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Folate
+2100%
Contains
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Vitamin K
+200%
Contains
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Vitamin E
+134%
Contains
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Vitamin D
+654.5%
Contains
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Vitamin B1
+34.8%
Contains
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Vitamin B3
+14359.4%
Contains
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Vitamin B6
+408.3%
Contains
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Vitamin B12
+45.9%
Contains
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Vitamin A
+303.1%
Contains
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Vitamin B2
+714.3%
Contains
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Vitamin B5
+235.3%
Contains
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Folate
+2100%
Contains
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Vitamin K
+200%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+86.4%
Contains
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Fats
+33.8%
Contains
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Carbs
+∞%
Contains
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Other
+197.2%
Equal in Water - 74.62
Contains
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Protein
+86.4%
Contains
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Fats
+33.8%
Contains
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Carbs
+∞%
Contains
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Other
+197.2%
Equal in Water - 74.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-41.5%
Contains
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Monounsaturated Fat
+15%
Equal in Polyunsaturated fat - 1.414
Contains
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Saturated Fat
-41.5%
Contains
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Monounsaturated Fat
+15%
Equal in Polyunsaturated fat - 1.414
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.12g |
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| Protein | 23.45g | 12.58g |
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| Fats | 7.93g | 10.61g |
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| Carbs | 0g | 1.12g |
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| Calories | 172kcal | 155kcal |
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| Sugar | 0g | 1.12g |
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| Calcium | 6mg | 50mg |
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| Iron | 0.45mg | 1.19mg |
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| Magnesium | 35mg | 10mg |
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| Phosphorus | 304mg | 172mg |
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| Potassium | 499mg | 126mg |
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| Sodium | 97mg | 124mg |
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| Zinc | 0.78mg | 1.05mg |
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| Copper | 0.046mg | 2mg |
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| Manganese | 0.013mg | 0.026mg |
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| Selenium | 68.5µg | 30.8µg |
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| Vitamin A | 129IU | 520IU |
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| Vitamin A RAE | 43µg | 149µg |
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| Vitamin E | 2.41mg | 1.03mg |
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| Vitamin D | 666IU | 87IU |
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| Vitamin D | 16.6µg | 2.2µg |
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| Vitamin B1 | 0.089mg | 0.066mg |
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| Vitamin B2 | 0.063mg | 0.513mg |
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| Vitamin B3 | 9.254mg | 0.064mg |
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| Vitamin B5 | 0.417mg | 1.398mg |
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| Vitamin B6 | 0.615mg | 0.121mg |
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| Folate | 2µg | 44µg |
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| Vitamin B12 | 1.62µg | 1.11µg |
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| Vitamin K | 0.1µg | 0.3µg |
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| Tryptophan | 0.265mg | 0.153mg |
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| Threonine | 1.035mg | 0.604mg |
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| Isoleucine | 1.088mg | 0.686mg |
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| Leucine | 1.919mg | 1.075mg |
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| Lysine | 2.168mg | 0.904mg |
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| Methionine | 0.699mg | 0.392mg |
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| Phenylalanine | 0.922mg | 0.668mg |
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| Valine | 1.216mg | 0.767mg |
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| Histidine | 0.695mg | 0.298mg |
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| Cholesterol | 78mg | 373mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 3.267g |
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| Omega-3 - DHA | 0.772g | 0.038g |
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| Omega-3 - EPA | 0.127g | 0.005g |
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| Omega-3 - DPA | 0.168g | 0g |
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| Monounsaturated Fat | 3.544g | 4.077g |
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| Polyunsaturated fat | 1.368g | 1.414g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
45%
Minerals Daily Need Coverage Score
64%
103%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 295mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 1.356g)
Which food is cheaper?
Swordfish is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
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.