Swordfish vs. Lentil soup — In-Depth Nutrition Comparison
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How are swordfish and lentil soup different?
- Swordfish is richer in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium, while lentil soup is higher in iron.
- Swordfish covers your daily need for selenium, 124% more than lentil soup.
- Swordfish contains 26 times more cholesterol than lentil soup. Swordfish contains 78mg of cholesterol, while lentil soup contains 3mg.
- Lentil soup has a higher glycemic index (44) than swordfish (0).
Fish, swordfish, cooked, dry heat and Soup, lentil with ham, canned, ready-to-serve types were used in this article.
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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 | +288.9% |
| Contains more PotassiumPotassium | +246.5% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +310.8% |
| Contains less SodiumSodium | -81.8% |
| Contains more SeleniumSelenium | +22733.3% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +137.8% |
| Contains more CopperCopper | +52.2% |
| Contains more ManganeseManganese | +823.1% |
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 | +514.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27.1% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +1598% |
| Contains more Vitamin B5Vitamin B5 | +197.9% |
| Contains more Vitamin B6Vitamin B6 | +583.3% |
| Contains more Vitamin B12Vitamin B12 | +1250% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 0.3µg | 124% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B12 | 1.62µg | 0.12µg | 63% |
| Vitamin B3 | 9.254mg | 0.545mg | 54% |
| Vitamin B6 | 0.615mg | 0.09mg | 40% |
| Protein | 23.45g | 3.74g | 39% |
| Phosphorus | 304mg | 74mg | 33% |
| Cholesterol | 78mg | 3mg | 25% |
| Sodium | 97mg | 532mg | 19% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Fats | 7.93g | 1.12g | 10% |
| Potassium | 499mg | 144mg | 10% |
| Monounsaturated fat | 3.544g | 0.52g | 8% |
| Polyunsaturated fat | 1.368g | 0.13g | 8% |
| Iron | 0.45mg | 1.07mg | 8% |
| Saturated fat | 1.911g | 0.45g | 7% |
| Vitamin B5 | 0.417mg | 0.14mg | 6% |
| Calories | 172kcal | 56kcal | 6% |
| Magnesium | 35mg | 9mg | 6% |
| Manganese | 0.013mg | 0.12mg | 5% |
| Folate | 2µg | 20µg | 5% |
| Vitamin A | 43µg | 7µg | 4% |
| Zinc | 0.78mg | 0.3mg | 4% |
| Copper | 0.046mg | 0.07mg | 3% |
| Carbs | 0g | 8.16g | 3% |
| Vitamin B1 | 0.089mg | 0.07mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 6mg | 17mg | 1% |
| Vitamin B2 | 0.063mg | 0.045mg | 1% |
| Net carbs | 0g | 8.16g | N/A |
| Vitamin K | 0.1µg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +527% |
| Contains more FatsFats | +608% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.6% |
| Contains more OtherOther | +241.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +581.5% |
| Contains more Poly. FatPolyunsaturated fat | +952.3% |
| Contains less Sat. FatSaturated fat | -76.5% |
