Swordfish vs. Malt — In-Depth Nutrition Comparison
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How are swordfish and malt different?
- Swordfish is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and potassium; however, malt is richer in vitamin B2 and calcium.
- Daily need coverage for selenium for swordfish is 115% higher.
- Swordfish contains 40 times more vitamin E than malt. While swordfish contains 2.41mg of vitamin E, malt contains only 0.06mg.
- Malt has less cholesterol.
- Swordfish has a lower glycemic index (0) than malt (59).
Fish, swordfish, cooked, dry heat and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk are the varieties 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 | +133.3% |
| Contains more PotassiumPotassium | +190.1% |
| Contains more IronIron | +114.3% |
| Contains more CopperCopper | +24.3% |
| Contains more ZincZinc | +90.2% |
| Contains more PhosphorusPhosphorus | +234.1% |
| Contains more SeleniumSelenium | +1168.5% |
| Contains more CalciumCalcium | +1533.3% |
| Contains less SodiumSodium | -38.1% |
| Contains more ManganeseManganese | +515.4% |
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 | +65.4% |
| Contains more Vitamin EVitamin E | +3916.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +64.8% |
| Contains more Vitamin B3Vitamin B3 | +3473% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin B6Vitamin B6 | +1237% |
| Contains more Vitamin B12Vitamin B12 | +285.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +192.1% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +350% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +595.8% |
| Contains more FatsFats | +141% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +19.2% |
| Contains more OtherOther | +122.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +328.5% |
| Contains more Poly. FatPolyunsaturated fat | +557.7% |
~equal in
Saturated fat
~1.883g
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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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 Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 68.5µg | 5.4µg | 115% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 9.254mg | 0.259mg | 56% |
| Vitamin B12 | 1.62µg | 0.42µg | 50% |
| Vitamin B6 | 0.615mg | 0.046mg | 44% |
| Protein | 23.45g | 3.37g | 40% |
| Phosphorus | 304mg | 91mg | 30% |
| Cholesterol | 78mg | 10mg | 23% |
| Vitamin E | 2.41mg | 0.06mg | 16% |
| Choline | 77.5mg | 14% | |
| Potassium | 499mg | 172mg | 10% |
| Vitamin B2 | 0.063mg | 0.184mg | 9% |
| Calcium | 6mg | 98mg | 9% |
| Polyunsaturated fat | 1.368g | 0.208g | 8% |
| Monounsaturated fat | 3.544g | 0.827g | 7% |
| Fats | 7.93g | 3.29g | 7% |
| Magnesium | 35mg | 15mg | 5% |
| Calories | 172kcal | 85kcal | 4% |
| Carbs | 0g | 11.2g | 4% |
| Manganese | 0.013mg | 0.08mg | 3% |
| Zinc | 0.78mg | 0.41mg | 3% |
| Vitamin B1 | 0.089mg | 0.054mg | 3% |
| Iron | 0.45mg | 0.21mg | 3% |
| Vitamin A | 43µg | 26µg | 2% |
| Fiber | 0g | 0.5g | 2% |
| Folate | 2µg | 9µg | 2% |
| Sodium | 97mg | 60mg | 2% |
| Copper | 0.046mg | 0.037mg | 1% |
| Vitamin B5 | 0.417mg | 0.354mg | 1% |
| Caffeine | 0mg | 3mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0g | 10.7g | N/A |
| Sugar | 0g | 6.68g | N/A |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Trans fat | 0.056g | N/A | |
| Saturated fat | 1.911g | 1.883g | 0% |
| Tryptophan | 0.265mg | 0.074mg | 0% |
| Threonine | 1.035mg | 0.143mg | 0% |
| Isoleucine | 1.088mg | 0.165mg | 0% |
| Leucine | 1.919mg | 0.268mg | 0% |
| Lysine | 2.168mg | 0.142mg | 0% |
| Methionine | 0.699mg | 0.074mg | 0% |
| Phenylalanine | 0.922mg | 0.15mg | 0% |
| Valine | 1.216mg | 0.193mg | 0% |
| Histidine | 0.695mg | 0.077mg | 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 |
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 |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
64%
17%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 6.68g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 59)
Which food is cheaper?
Swordfish is cheaper (difference - $1)
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?
Malt is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Malt contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Malt is lower in Saturated fat (difference - 0.028g)