Swordfish vs. Margarine — In-Depth Nutrition Comparison
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How are swordfish and margarine different?
- Swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus, while margarine is higher in vitamin K, vitamin A, and vitamin E.
- Swordfish covers your daily need for selenium, 125% more than margarine.
- Swordfish is lower in saturated fat.
Fish, swordfish, cooked, dry heat and Margarine, regular, 80% fat, composite, stick, without salt 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 | +1066.7% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +2672.2% |
| Contains more IronIron | +650% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +5980% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -97.9% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +790% |
| Contains more Vitamin B2Vitamin B2 | +70.3% |
| Contains more Vitamin B3Vitamin B3 | +40134.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +6733.3% |
| Contains more Vitamin B12Vitamin B12 | +1520% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +525% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1804.7% |
| Contains more Vitamin EVitamin E | +273.4% |
| Contains more Vitamin KVitamin K | +92900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14556.3% |
| Contains more WaterWater | +313.2% |
| Contains more FatsFats | +917.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +430.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +997% |
| Contains more Poly. FatPolyunsaturated fat | +1676.5% |
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 Saturated fat |
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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 Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.368g | 24.302g | 153% |
| Selenium | 68.5µg | 0µg | 125% |
| Fats | 7.93g | 80.71g | 112% |
| Monounsaturated fat | 3.544g | 38.877g | 88% |
| Vitamin A | 43µg | 819µg | 86% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin K | 0.1µg | 93µg | 77% |
| Vitamin B12 | 1.62µg | 0.1µg | 63% |
| Saturated fat | 1.911g | 15.189g | 60% |
| Vitamin B3 | 9.254mg | 0.023mg | 58% |
| Vitamin B6 | 0.615mg | 0.009mg | 47% |
| Protein | 23.45g | 0.16g | 47% |
| Vitamin E | 2.41mg | 9mg | 44% |
| Phosphorus | 304mg | 5mg | 43% |
| Calories | 172kcal | 717kcal | 27% |
| Cholesterol | 78mg | 0mg | 26% |
| Potassium | 499mg | 18mg | 14% |
| Choline | 77.5mg | 12.4mg | 12% |
| Vitamin B5 | 0.417mg | 8% | |
| Magnesium | 35mg | 3mg | 8% |
| Vitamin B1 | 0.089mg | 0.01mg | 7% |
| Zinc | 0.78mg | 0mg | 7% |
| Copper | 0.046mg | 0mg | 5% |
| Iron | 0.45mg | 0.06mg | 5% |
| Sodium | 97mg | 2mg | 4% |
| Vitamin B2 | 0.063mg | 0.037mg | 2% |
| Manganese | 0.013mg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 0g | 0.7g | 0% |
| Net carbs | 0g | 0.7g | N/A |
| Calcium | 6mg | 3mg | 0% |
| Folate | 2µg | 1µg | 0% |
| Trans fat | 0.056g | 14.89g | 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 | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A | |
| Omega-6 - Linoleic acid | 21.522g | 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 | 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%
55%
Minerals Daily Need Coverage Score
64%
1%
Comparison summary
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 13.278g)
Which food is cheaper?
Swordfish is cheaper (difference - $0.5)
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?
Margarine is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 95mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)