Swordfish vs. Flatfish — In-Depth Nutrition Comparison
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Significant differences between swordfish and flatfish
- The amount of vitamin D, selenium, vitamin B3, vitamin B6, vitamin B12, vitamin E, and potassium in swordfish is higher than in flatfish.
- Swordfish covers your daily vitamin D needs 88% more than flatfish.
- Flatfish has 7 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while flatfish has 1.278mg.
- Flatfish contains less saturated fat.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.
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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 | +59.1% |
| Contains more PotassiumPotassium | +153.3% |
| Contains more IronIron | +95.7% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -73.3% |
| Contains more SeleniumSelenium | +110.1% |
| Contains more CalciumCalcium | +316.7% |
| Contains more ManganeseManganese | +30.8% |
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 AVitamin A | +258.3% |
| Contains more Vitamin EVitamin E | +213% |
| Contains more Vitamin DVitamin D | +374.3% |
| Contains more Vitamin B1Vitamin B1 | +242.3% |
| Contains more Vitamin B2Vitamin B2 | +152% |
| Contains more Vitamin B3Vitamin B3 | +624.1% |
| Contains more Vitamin B5Vitamin B5 | +83.7% |
| Contains more Vitamin B6Vitamin B6 | +434.8% |
| Contains more Vitamin B12Vitamin B12 | +23.7% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.9% |
| Contains more FatsFats | +234.6% |
| Contains more WaterWater | +18.8% |
| Contains more OtherOther | +255.6% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +439.4% |
| Contains more Poly. FatPolyunsaturated fat | +198% |
| Contains less Sat. FatSaturated fat | -71.6% |
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 Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin D | 666IU | 139IU | 66% |
| Vitamin D | 16.6µg | 3.5µg | 66% |
| Selenium | 68.5µg | 32.6µg | 65% |
| Vitamin B3 | 9.254mg | 1.278mg | 50% |
| Vitamin B6 | 0.615mg | 0.115mg | 38% |
| Protein | 23.45g | 15.24g | 16% |
| Vitamin B12 | 1.62µg | 1.31µg | 13% |
| Sodium | 97mg | 363mg | 12% |
| Vitamin E | 2.41mg | 0.77mg | 11% |
| Fats | 7.93g | 2.37g | 9% |
| Potassium | 499mg | 197mg | 9% |
| Cholesterol | 78mg | 56mg | 7% |
| Monounsaturated fat | 3.544g | 0.657g | 7% |
| Saturated fat | 1.911g | 0.542g | 6% |
| Polyunsaturated fat | 1.368g | 0.459g | 6% |
| Vitamin B1 | 0.089mg | 0.026mg | 5% |
| Vitamin B5 | 0.417mg | 0.227mg | 4% |
| Calories | 172kcal | 86kcal | 4% |
| Zinc | 0.78mg | 0.39mg | 4% |
| Vitamin B2 | 0.063mg | 0.025mg | 3% |
| Vitamin A | 43µg | 12µg | 3% |
| Copper | 0.046mg | 0.023mg | 3% |
| Iron | 0.45mg | 0.23mg | 3% |
| Magnesium | 35mg | 22mg | 3% |
| Calcium | 6mg | 25mg | 2% |
| Phosphorus | 304mg | 309mg | 1% |
| Folate | 2µg | 6µg | 1% |
| Manganese | 0.013mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.056g | 0.014g | N/A |
| Choline | 77.5mg | 79.9mg | 0% |
| Tryptophan | 0.265mg | 0.197mg | 0% |
| Threonine | 1.035mg | 0.719mg | 0% |
| Isoleucine | 1.088mg | 0.754mg | 0% |
| Leucine | 1.919mg | 1.335mg | 0% |
| Lysine | 2.168mg | 1.561mg | 0% |
| Methionine | 0.699mg | 0.56mg | 0% |
| Phenylalanine | 0.922mg | 0.624mg | 0% |
| Valine | 1.216mg | 0.8mg | 0% |
| Histidine | 0.695mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.127g | 0.168g | N/A |
| Omega-3 - DHA | 0.772g | 0.132g | N/A |
| Omega-3 - DPA | 0.168g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 0.006g | 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 | Equal | |
| 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
72%
28%
Minerals Daily Need Coverage Score
64%
43%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 266mg)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 1.369g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
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.