Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Swordfish vs. Egg white — In-Depth Nutrition Comparison

Compare

A recap on differences between swordfish and egg whites

  • Swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and choline; however, egg whites are higher in vitamin B2.
  • Swordfish covers your daily vitamin D needs 111% more than egg whites.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Egg, white, raw, fresh.

Infographic

Swordfish vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +206.1%
Contains more IronIron +462.5%
Contains more CopperCopper +100%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +1926.7%
Contains less SodiumSodium -41.6%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +242.5%
Contains more CalciumCalcium +16.7%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2125%
Contains more Vitamin B3Vitamin B3 +8713.3%
Contains more Vitamin B5Vitamin B5 +119.5%
Contains more Vitamin B6Vitamin B6 +12200%
Contains more Vitamin B12Vitamin B12 +1700%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +6945.5%
Contains more Vitamin B2Vitamin B2 +596.8%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +115.1%
Contains more FatsFats +4564.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.3%
Contains more OtherOther +75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Egg white DV% diff.
Selenium 68.5µg 20µg 88%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0.09µg 64%
Vitamin B3 9.254mg 0.105mg 57%
Vitamin B6 0.615mg 0.005mg 47%
Phosphorus 304mg 15mg 41%
Vitamin B2 0.063mg 0.439mg 29%
Cholesterol 78mg 0mg 26%
Protein 23.45g 10.9g 25%
Vitamin E 2.41mg 0mg 16%
Choline 77.5mg 1.1mg 14%
Fats 7.93g 0.17g 12%
Potassium 499mg 163mg 10%
Saturated fat 1.911g 0g 9%
Monounsaturated fat 3.544g 0g 9%
Polyunsaturated fat 1.368g 0g 9%
Vitamin B1 0.089mg 0.004mg 7%
Zinc 0.78mg 0.03mg 7%
Magnesium 35mg 11mg 6%
Calories 172kcal 52kcal 6%
Vitamin B5 0.417mg 0.19mg 5%
Iron 0.45mg 0.08mg 5%
Vitamin A 43µg 0µg 5%
Sodium 97mg 166mg 3%
Copper 0.046mg 0.023mg 3%
Folate 2µg 4µg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Calcium 6mg 7mg 0%
Sugar 0g 0.71g N/A
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.125mg 0%
Threonine 1.035mg 0.449mg 0%
Isoleucine 1.088mg 0.661mg 0%
Leucine 1.919mg 1.016mg 0%
Lysine 2.168mg 0.806mg 0%
Methionine 0.699mg 0.399mg 0%
Phenylalanine 0.922mg 0.686mg 0%
Valine 1.216mg 0.809mg 0%
Histidine 0.695mg 0.29mg 0%
Fructose 0.07g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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%
Swordfish
10%
Egg white
Minerals Daily Need Coverage Score
64%
Swordfish
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 69mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1)
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 is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.911g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.