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  6. Swordfish vs. Lasagne

Swordfish vs. Lasagne — In-Depth Nutrition Comparison

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How are Swordfish and Lasagne different?

  • Swordfish is higher than Lasagne in Vitamin D, Selenium, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, Vitamin E , and Choline.
  • Swordfish covers your daily need of Vitamin D 111% more than Lasagne.
  • Swordfish contains 6 times more Vitamin B3 than Lasagne. Swordfish contains 9.254mg of Vitamin B3, while Lasagne contains 1.528mg.
  • Lasagne is lower in Cholesterol.

Fish, swordfish, cooked, dry heat and Lasagna with meat sauce, frozen, prepared types were used in this article.

Infographic

Swordfish vs Lasagne 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.
Swordfish
Swordfish
5
:
5
Lasagne
Lasagne
Contains more Magnesium +75%
Contains more Phosphorus +164.3%
Contains more Potassium +154.6%
Contains less Sodium -74%
Contains more Selenium +330.8%
Contains more Calcium +1366.7%
Contains more Iron +57.8%
Contains more Zinc +11.5%
Contains more Copper +95.7%
Contains more Manganese +1384.6%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Lasagne
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 27% 15% 50% 18% 49% 24% 30% 26% 87%
Contains more Magnesium +75%
Contains more Phosphorus +164.3%
Contains more Potassium +154.6%
Contains less Sodium -74%
Contains more Selenium +330.8%
Contains more Calcium +1366.7%
Contains more Iron +57.8%
Contains more Zinc +11.5%
Contains more Copper +95.7%
Contains more Manganese +1384.6%

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.
Swordfish
Swordfish
7
:
5
Lasagne
Lasagne
Contains more Vitamin E +183.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B3 +505.6%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +404.1%
Contains more Vitamin B12 +390.9%
Contains more Vitamin A +238.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.5%
Contains more Folate +1100%
Contains more Vitamin K +6900%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Lasagne
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 17% 0% 9% 18% 18% 29% 20% 29% 18% 42% 18%
Contains more Vitamin E +183.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B3 +505.6%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B6 +404.1%
Contains more Vitamin B12 +390.9%
Contains more Vitamin A +238.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.5%
Contains more Folate +1100%
Contains more Vitamin K +6900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Lasagne
Lasagne
Contains more Protein +222.1%
Contains more Fats +61.2%
Contains more Carbs +∞%
Contains more Other +336.1%
Equal in Water - 70.87
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Lasagne
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more Protein +222.1%
Contains more Fats +61.2%
Contains more Carbs +∞%
Contains more Other +336.1%
Equal in Water - 70.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
3
:
0
Lasagne
Lasagne
Contains less Saturated Fat -18.6%
Contains more Monounsaturated Fat +101.6%
Contains more Polyunsaturated fat +215.9%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Lasagne
52% 39% 10%
Saturated Fat: 2.348 g
Monounsaturated Fat: 1.758 g
Polyunsaturated fat: 0.433 g
Contains less Saturated Fat -18.6%
Contains more Monounsaturated Fat +101.6%
Contains more Polyunsaturated fat +215.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Lasagne Opinion
Net carbs 0g 13.66g Lasagne
Protein 23.45g 7.28g Swordfish
Fats 7.93g 4.92g Swordfish
Carbs 0g 15.36g Lasagne
Calories 172kcal 135kcal Swordfish
Starch 9.83g Lasagne
Fructose 1.04g Lasagne
Sugar 0g 3.11g Swordfish
Fiber 0g 1.7g Lasagne
Calcium 6mg 88mg Lasagne
Iron 0.45mg 0.71mg Lasagne
Magnesium 35mg 20mg Swordfish
Phosphorus 304mg 115mg Swordfish
Potassium 499mg 196mg Swordfish
Sodium 97mg 373mg Swordfish
Zinc 0.78mg 0.87mg Lasagne
Copper 0.046mg 0.09mg Lasagne
Manganese 0.013mg 0.193mg Lasagne
Selenium 68.5µg 15.9µg Swordfish
Vitamin A 129IU 437IU Lasagne
Vitamin A RAE 43µg 41µg Swordfish
Vitamin E 2.41mg 0.85mg Swordfish
Vitamin D 666IU 1IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 2.5mg Lasagne
Vitamin B1 0.089mg 0.07mg Swordfish
Vitamin B2 0.063mg 0.074mg Lasagne
Vitamin B3 9.254mg 1.528mg Swordfish
Vitamin B5 0.417mg 0.323mg Swordfish
Vitamin B6 0.615mg 0.122mg Swordfish
Folate 2µg 24µg Lasagne
Vitamin B12 1.62µg 0.33µg Swordfish
Vitamin K 0.1µg 7µg Lasagne
Tryptophan 0.265mg 0.085mg Swordfish
Threonine 1.035mg 0.219mg Swordfish
Isoleucine 1.088mg 0.224mg Swordfish
Leucine 1.919mg 0.578mg Swordfish
Lysine 2.168mg 0.486mg Swordfish
Methionine 0.699mg 0.164mg Swordfish
Phenylalanine 0.922mg 0.329mg Swordfish
Valine 1.216mg 0.285mg Swordfish
Histidine 0.695mg 0.183mg Swordfish
Cholesterol 78mg 17mg Lasagne
Trans Fat 0.056g 0.196g Swordfish
Saturated Fat 1.911g 2.348g Swordfish
Omega-3 - DHA 0.772g 0g Swordfish
Omega-3 - EPA 0.127g 0.001g Swordfish
Omega-3 - DPA 0.168g 0.003g Swordfish
Monounsaturated Fat 3.544g 1.758g Swordfish
Polyunsaturated fat 1.368g 0.433g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 0.005g Swordfish
Omega-6 - Linoleic acid 0.322g Lasagne
Omega-3 - ALA 0.026g Lasagne
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lasagne

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Lasagne
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
20%
Lasagne
Minerals Daily Need Coverage Score
64%
Swordfish
35%
Lasagne

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.11g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 276mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 0.437g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 28)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3)
Which food is lower in Cholesterol?
Lasagne
Lasagne is lower in Cholesterol (difference - 61mg)
Which food is richer in minerals?
?
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.

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.