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Swordfish vs. Milkfish — In-Depth Nutrition Comparison

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Summary of differences between Swordfish and Milkfish

  • Swordfish has more Selenium, Phosphorus, Vitamin B6, Vitamin B3, and Vitamin B1, while Milkfish has more Vitamin B12, Vitamin B5, and Calcium.
  • Swordfish covers your daily need of Selenium 95% more than Milkfish.
  • Swordfish contains 6 times more Vitamin B1 than Milkfish. While Swordfish contains 0.089mg of Vitamin B1, Milkfish contains only 0.016mg.

These are the specific foods used in this comparison Fish, swordfish, cooked, dry heat and Fish, milkfish, cooked, dry heat.

Infographic

Swordfish vs Milkfish infographic
Infographic link

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 Phosphorus +46.2%
Contains more Potassium +33.4%
Contains more Selenium +322.8%
Contains more Calcium +983.3%
Contains more Zinc +34.6%
Contains more Manganese +100%
Equal in Iron - 0.41
Equal in Magnesium - 38
Equal in Sodium - 92
Equal in Copper - 0.044
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Contains more Phosphorus +46.2%
Contains more Potassium +33.4%
Contains more Selenium +322.8%
Contains more Calcium +983.3%
Contains more Zinc +34.6%
Contains more Manganese +100%
Equal in Iron - 0.41
Equal in Magnesium - 38
Equal in Sodium - 92
Equal in Copper - 0.044

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 A +18.3%
Contains more Vitamin B1 +456.3%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +26%
Contains more Vitamin B5 +107.4%
Contains more Folate +800%
Contains more Vitamin B12 +101.9%
Equal in Vitamin B2 - 0.069
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
Contains more Vitamin A +18.3%
Contains more Vitamin B1 +456.3%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +26%
Contains more Vitamin B5 +107.4%
Contains more Folate +800%
Contains more Vitamin B12 +101.9%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.2%
Contains more Other +572.2%
Equal in Fats - 8.63
Equal in Water - 62.63
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
Contains more Protein +12.2%
Contains more Other +572.2%
Equal in Fats - 8.63
Equal in Water - 62.63

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Milkfish
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Swordfish Milkfish Opinion
Protein 23.45g 26.32g Milkfish
Fats 7.93g 8.63g Milkfish
Calories 172kcal 190kcal Milkfish
Calcium 6mg 65mg Milkfish
Iron 0.45mg 0.41mg Swordfish
Magnesium 35mg 38mg Milkfish
Phosphorus 304mg 208mg Swordfish
Potassium 499mg 374mg Swordfish
Sodium 97mg 92mg Milkfish
Zinc 0.78mg 1.05mg Milkfish
Copper 0.046mg 0.044mg Swordfish
Manganese 0.013mg 0.026mg Milkfish
Selenium 68.5µg 16.2µg Swordfish
Vitamin A 129IU 109IU Swordfish
Vitamin A RAE 43µg 33µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.089mg 0.016mg Swordfish
Vitamin B2 0.063mg 0.069mg Milkfish
Vitamin B3 9.254mg 8.256mg Swordfish
Vitamin B5 0.417mg 0.865mg Milkfish
Vitamin B6 0.615mg 0.488mg Swordfish
Folate 2µg 18µg Milkfish
Vitamin B12 1.62µg 3.27µg Milkfish
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.295mg Milkfish
Threonine 1.035mg 1.154mg Milkfish
Isoleucine 1.088mg 1.213mg Milkfish
Leucine 1.919mg 2.139mg Milkfish
Lysine 2.168mg 2.417mg Milkfish
Methionine 0.699mg 0.779mg Milkfish
Phenylalanine 0.922mg 1.028mg Milkfish
Valine 1.216mg 1.356mg Milkfish
Histidine 0.695mg 0.775mg Milkfish
Cholesterol 78mg 67mg Milkfish
Trans Fat 0.056g Milkfish
Saturated Fat 1.911g Milkfish
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g Swordfish
Polyunsaturated fat 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Milkfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
91%
Swordfish
59%
Milkfish
Minerals Daily Need Coverage Score
64%
Swordfish
33%
Milkfish

Comparison summary

Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish
Milkfish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Milkfish
Milkfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 1.911g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.