Swordfish vs. Focaccia — In-Depth Nutrition Comparison
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The main differences between swordfish and focaccia
- Swordfish has more vitamin D, selenium, vitamin B12, vitamin B6, vitamin B3, and phosphorus; however, focaccia has more folate, iron, and vitamin B1.
- Daily need coverage for vitamin D for swordfish is 111% higher.
- Focaccia is lower in cholesterol.
- Focaccia has a higher glycemic index than swordfish.
Food types used in this article are Fish, swordfish, cooked, dry heat and Focaccia, Italian flatbread, plain.
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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 | +75% |
| Contains more PotassiumPotassium | +337.7% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -82.7% |
| Contains more SeleniumSelenium | +330.8% |
| Contains more CalciumCalcium | +483.3% |
| Contains more IronIron | +602.2% |
| Contains more CopperCopper | +97.8% |
| Contains more ZincZinc | +70.5% |
| Contains more ManganeseManganese | +2700% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +69.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +152.2% |
| Contains more Vitamin B6Vitamin B6 | +444.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +2572.4% |
| Contains more Vitamin B1Vitamin B1 | +428.1% |
| Contains more Vitamin B2Vitamin B2 | +377.8% |
| Contains more Vitamin B5Vitamin B5 | +54.7% |
| Contains more Vitamin KVitamin K | +5600% |
| Contains more FolateFolate | +6800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 15.9µg | 96% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Vitamin B6 | 0.615mg | 0.113mg | 39% |
| Vitamin B3 | 9.254mg | 3.67mg | 35% |
| Folate | 2µg | 138µg | 34% |
| Iron | 0.45mg | 3.16mg | 34% |
| Vitamin B1 | 0.089mg | 0.47mg | 32% |
| Protein | 23.45g | 8.77g | 29% |
| Cholesterol | 78mg | 0mg | 26% |
| Phosphorus | 304mg | 128mg | 25% |
| Sodium | 97mg | 561mg | 20% |
| Vitamin B2 | 0.063mg | 0.301mg | 18% |
| Manganese | 0.013mg | 0.364mg | 15% |
| Choline | 77.5mg | 2.9mg | 14% |
| Carbs | 0g | 35.82g | 12% |
| Potassium | 499mg | 114mg | 11% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin E | 2.41mg | 1.42mg | 7% |
| Zinc | 0.78mg | 1.33mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Saturated fat | 1.911g | 0.877g | 5% |
| Monounsaturated fat | 3.544g | 5.67g | 5% |
| Vitamin K | 0.1µg | 5.7µg | 5% |
| Vitamin B5 | 0.417mg | 0.645mg | 5% |
| Copper | 0.046mg | 0.091mg | 5% |
| Calories | 172kcal | 249kcal | 4% |
| Magnesium | 35mg | 20mg | 4% |
| Calcium | 6mg | 35mg | 3% |
| Polyunsaturated fat | 1.368g | 0.994g | 2% |
| Fats | 7.93g | 7.89g | 0% |
| Net carbs | 0g | 34.02g | N/A |
| Sugar | 0g | 1.75g | N/A |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 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
| Contains more ProteinProtein | +167.4% |
| Contains more WaterWater | +48.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +347.2% |
~equal in
Fats
~7.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +37.6% |
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Mono. FatMonounsaturated fat | +60% |
