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Swordfish vs. Horchata — In-Depth Nutrition Comparison

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How are swordfish and horchata different?

  • Swordfish has more selenium, vitamin B3, vitamin B6, phosphorus, vitamin E, potassium, vitamin B5, magnesium, vitamin B1, and zinc than horchata.
  • Daily need coverage for selenium for swordfish is 124% higher.
  • Swordfish has a lower glycemic index (0) than horchata (31).

Fish, swordfish, cooked, dry heat and Beverages, Horchata, as served in restaurant are the varieties used in this article.

Infographic

Swordfish vs Horchata infographic
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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.
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 2.1% 5.4% 3% 0.38% 0.67% 1.6% 6.4% 1.8% 1.3% 2.2%
Contains more MagnesiumMagnesium +1066.7%
Contains more PotassiumPotassium +1367.6%
Contains more IronIron +4400%
Contains more CopperCopper +2200%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1926.7%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +17025%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -85.6%

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% 4.8% 0% 0% 0% 0.88% 0% 3.9% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +904.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +19589.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +3517.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg

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
12% 87%
Protein: 0.48 g
Fats: 0.71 g
Carbs: 11.52 g
Water: 87.1 g
Other: 0.19 g
Contains more ProteinProtein +4785.4%
Contains more FatsFats +1016.9%
Contains more OtherOther +89.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Horchata DV% diff.
Selenium 68.5µg 0.4µg 124%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 68%
Vitamin B3 9.254mg 0.047mg 58%
Vitamin B6 0.615mg 0.017mg 46%
Protein 23.45g 0.48g 46%
Phosphorus 304mg 15mg 41%
Cholesterol 78mg 26%
Potassium 499mg 34mg 14%
Vitamin E 2.41mg 0.24mg 14%
Choline 77.5mg 14%
Fats 7.93g 0.71g 11%
Monounsaturated fat 3.544g 9%
Saturated fat 1.911g 9%
Polyunsaturated fat 1.368g 9%
Magnesium 35mg 3mg 8%
Vitamin B5 0.417mg 0mg 8%
Zinc 0.78mg 0.06mg 7%
Vitamin B1 0.089mg 0mg 7%
Calories 172kcal 54kcal 6%
Iron 0.45mg 0.01mg 6%
Vitamin B2 0.063mg 0mg 5%
Copper 0.046mg 0.002mg 5%
Vitamin A 43µg 5%
Sodium 97mg 14mg 4%
Carbs 0g 11.52g 4%
Fructose 1.55g 2%
Folate 2µg 1%
Calcium 6mg 18mg 1%
Net carbs 0g 11.52g N/A
Sugar 0g 9.36g N/A
Starch 0.99g 0%
Manganese 0.013mg 0.01mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g 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 N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g 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 Horchata
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Swordfish
1%
Horchata
Minerals Daily Need Coverage Score
64%
Swordfish
2%
Horchata

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 31)
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?
Horchata
Horchata is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Horchata
Horchata contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Horchata
Horchata is lower in Saturated fat (difference - 1.911g)

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. Horchata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171941/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.