Swordfish vs. Milk — In-Depth Nutrition Comparison
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Summary of differences between swordfish and milk
- Swordfish has more selenium, vitamin D, vitamin B3, vitamin B12, vitamin B6, phosphorus, vitamin E, and choline, while milk has more calcium.
- Swordfish covers your daily need for selenium, 119% more than milk.
- Swordfish contains 241 times more vitamin E than milk. While swordfish contains 2.41mg of vitamin E, milk contains only 0.01mg.
- The amount of cholesterol in milk is lower.
- Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of milk is 31.
These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
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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 | +218.2% |
| Contains more PotassiumPotassium | +232.7% |
| Contains more IronIron | +1400% |
| Contains more CopperCopper | +360% |
| Contains more ZincZinc | +85.7% |
| Contains more PhosphorusPhosphorus | +220% |
| Contains more ManganeseManganese | +333.3% |
| Contains more SeleniumSelenium | +1975.8% |
| Contains more CalciumCalcium | +1983.3% |
| Contains less SodiumSodium | -54.6% |
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.
| Contains more Vitamin EVitamin E | +24000% |
| Contains more Vitamin DVitamin D | +1283.3% |
| Contains more Vitamin B1Vitamin B1 | +345% |
| Contains more Vitamin B3Vitamin B3 | +9850.5% |
| Contains more Vitamin B5Vitamin B5 | +15.5% |
| Contains more Vitamin B6Vitamin B6 | +1562.2% |
| Contains more Vitamin B12Vitamin B12 | +244.7% |
| Contains more CholineCholine | +337.9% |
| Contains more Vitamin AVitamin A | +34.9% |
| Contains more Vitamin B2Vitamin B2 | +193.7% |
| Contains more FolateFolate | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 3.3µg | 119% |
| Vitamin D | 16.6µg | 1.2µg | 77% |
| Vitamin D | 666IU | 48IU | 77% |
| Vitamin B3 | 9.254mg | 0.093mg | 57% |
| Vitamin B12 | 1.62µg | 0.47µg | 48% |
| Vitamin B6 | 0.615mg | 0.037mg | 44% |
| Protein | 23.45g | 3.37g | 40% |
| Phosphorus | 304mg | 95mg | 30% |
| Cholesterol | 78mg | 5mg | 24% |
| Vitamin E | 2.41mg | 0.01mg | 16% |
| Calcium | 6mg | 125mg | 12% |
| Choline | 77.5mg | 17.7mg | 11% |
| Fats | 7.93g | 0.97g | 11% |
| Potassium | 499mg | 150mg | 10% |
| Polyunsaturated fat | 1.368g | 0.035g | 9% |
| Vitamin B2 | 0.063mg | 0.185mg | 9% |
| Monounsaturated fat | 3.544g | 0.277g | 8% |
| Calories | 172kcal | 42kcal | 7% |
| Saturated fat | 1.911g | 0.633g | 6% |
| Vitamin B1 | 0.089mg | 0.02mg | 6% |
| Magnesium | 35mg | 11mg | 6% |
| Iron | 0.45mg | 0.03mg | 5% |
| Copper | 0.046mg | 0.01mg | 4% |
| Zinc | 0.78mg | 0.42mg | 3% |
| Vitamin A | 43µg | 58µg | 2% |
| Sodium | 97mg | 44mg | 2% |
| Carbs | 0g | 4.99g | 2% |
| Vitamin B5 | 0.417mg | 0.361mg | 1% |
| Folate | 2µg | 5µg | 1% |
| Net carbs | 0g | 4.99g | N/A |
| Sugar | 0g | 5.2g | N/A |
| Manganese | 0.013mg | 0.003mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.043mg | 0% |
| Threonine | 1.035mg | 0.143mg | 0% |
| Isoleucine | 1.088mg | 0.174mg | 0% |
| Leucine | 1.919mg | 0.319mg | 0% |
| Lysine | 2.168mg | 0.282mg | 0% |
| Methionine | 0.699mg | 0.088mg | 0% |
| Phenylalanine | 0.922mg | 0.174mg | 0% |
| Valine | 1.216mg | 0.22mg | 0% |
| Histidine | 0.695mg | 0.101mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +595.8% |
| Contains more FatsFats | +717.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.7% |
| Contains more OtherOther | +108.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1179.4% |
| Contains more Poly. FatPolyunsaturated fat | +3808.6% |
| Contains less Sat. FatSaturated fat | -66.9% |
