Swordfish vs. Lingcod — In-Depth Nutrition Comparison
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Significant differences between swordfish and lingcod
- Swordfish has more vitamin B3, selenium, vitamin B6, phosphorus, and monounsaturated fat; however, lingcod is richer in vitamin B12, vitamin B5, and vitamin B2.
- Lingcod covers your daily vitamin B12 needs 105% more than swordfish.
- Lingcod has 8 times less monounsaturated fat than swordfish. Swordfish has 3.544g of monounsaturated fat, while lingcod has 0.447g.
- Lingcod contains less saturated fat.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, lingcod, 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 CopperCopper | +31.4% |
| Contains more ZincZinc | +34.5% |
| Contains more PhosphorusPhosphorus | +17.8% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +12.2% |
| Contains less SodiumSodium | -21.6% |
| Contains more ManganeseManganese | +100% |
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 | +152.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +154.3% |
| Contains more Vitamin B3Vitamin B3 | +299.9% |
| Contains more Vitamin B6Vitamin B6 | +77.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +120.6% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more Vitamin B12Vitamin B12 | +156.2% |
| Contains more FolateFolate | +400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +483.1% |
| Contains more OtherOther | +12.5% |
| Contains more WaterWater | +10.9% |
~equal in
Protein
~22.64g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +692.8% |
| Contains more Poly. FatPolyunsaturated fat | +257.2% |
| Contains less Sat. FatSaturated fat | -86.7% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.62µg | 4.15µg | 105% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 9.254mg | 2.314mg | 43% |
| Selenium | 68.5µg | 46.8µg | 39% |
| Vitamin B6 | 0.615mg | 0.346mg | 21% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Fats | 7.93g | 1.36g | 10% |
| Vitamin B5 | 0.417mg | 0.865mg | 9% |
| Saturated fat | 1.911g | 0.255g | 8% |
| Monounsaturated fat | 3.544g | 0.447g | 8% |
| Phosphorus | 304mg | 258mg | 7% |
| Polyunsaturated fat | 1.368g | 0.383g | 7% |
| Vitamin B2 | 0.063mg | 0.139mg | 6% |
| Vitamin B1 | 0.089mg | 0.035mg | 5% |
| Cholesterol | 78mg | 67mg | 4% |
| Calories | 172kcal | 109kcal | 3% |
| Vitamin A | 43µg | 17µg | 3% |
| Zinc | 0.78mg | 0.58mg | 2% |
| Protein | 23.45g | 22.64g | 2% |
| Folate | 2µg | 10µg | 2% |
| Potassium | 499mg | 560mg | 2% |
| Manganese | 0.013mg | 0.026mg | 1% |
| Sodium | 97mg | 76mg | 1% |
| Copper | 0.046mg | 0.035mg | 1% |
| Iron | 0.45mg | 0.41mg | 1% |
| Calcium | 6mg | 18mg | 1% |
| Magnesium | 35mg | 33mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.254mg | 0% |
| Threonine | 1.035mg | 0.993mg | 0% |
| Isoleucine | 1.088mg | 1.043mg | 0% |
| Leucine | 1.919mg | 1.84mg | 0% |
| Lysine | 2.168mg | 2.079mg | 0% |
| Methionine | 0.699mg | 0.67mg | 0% |
| Phenylalanine | 0.922mg | 0.884mg | 0% |
| Valine | 1.216mg | 1.166mg | 0% |
| Histidine | 0.695mg | 0.667mg | 0% |
| Omega-3 - EPA | 0.127g | 0.133g | N/A |
| Omega-3 - DHA | 0.772g | 0.13g | N/A |
| Omega-3 - DPA | 0.168g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | 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%
58%
Minerals Daily Need Coverage Score
64%
50%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Lingcod is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Lingcod is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lingcod contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Lingcod is lower in Saturated fat (difference - 1.656g)
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 ($)