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
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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
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Phosphorus
+46.2%
Contains
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Potassium
+33.4%
Contains
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Selenium
+322.8%
Contains
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Calcium
+983.3%
Contains
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Zinc
+34.6%
Contains
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Manganese
+100%
Equal in Iron - 0.41
Equal in Magnesium - 38
Equal in Sodium - 92
Equal in Copper - 0.044
Contains
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Phosphorus
+46.2%
Contains
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Potassium
+33.4%
Contains
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Selenium
+322.8%
Contains
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Calcium
+983.3%
Contains
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Zinc
+34.6%
Contains
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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.
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Contains
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Vitamin A
+18.3%
Contains
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Vitamin B1
+456.3%
Contains
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Vitamin B3
+12.1%
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Vitamin B6
+26%
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Vitamin B5
+107.4%
Contains
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Folate
+800%
Contains
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Vitamin B12
+101.9%
Equal in Vitamin B2 - 0.069
Contains
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Vitamin A
+18.3%
Contains
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Vitamin B1
+456.3%
Contains
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Vitamin B3
+12.1%
Contains
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Vitamin B6
+26%
Contains
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Vitamin B5
+107.4%
Contains
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Folate
+800%
Contains
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Vitamin B12
+101.9%
Equal in Vitamin B2 - 0.069
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.2%
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Other
+572.2%
Equal in Fats - 8.63
Equal in Water - 62.63
Contains
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Protein
+12.2%
Contains
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.45g | 26.32g |
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| Fats | 7.93g | 8.63g |
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| Calories | 172kcal | 190kcal |
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| Calcium | 6mg | 65mg |
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| Iron | 0.45mg | 0.41mg |
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| Magnesium | 35mg | 38mg |
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| Phosphorus | 304mg | 208mg |
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| Potassium | 499mg | 374mg |
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| Sodium | 97mg | 92mg |
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| Zinc | 0.78mg | 1.05mg |
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| Copper | 0.046mg | 0.044mg |
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| Manganese | 0.013mg | 0.026mg |
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| Selenium | 68.5µg | 16.2µg |
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| Vitamin A | 129IU | 109IU |
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| Vitamin A RAE | 43µg | 33µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin B1 | 0.089mg | 0.016mg |
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| Vitamin B2 | 0.063mg | 0.069mg |
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| Vitamin B3 | 9.254mg | 8.256mg |
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| Vitamin B5 | 0.417mg | 0.865mg |
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| Vitamin B6 | 0.615mg | 0.488mg |
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| Folate | 2µg | 18µg |
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| Vitamin B12 | 1.62µg | 3.27µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.295mg |
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| Threonine | 1.035mg | 1.154mg |
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| Isoleucine | 1.088mg | 1.213mg |
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| Leucine | 1.919mg | 2.139mg |
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| Lysine | 2.168mg | 2.417mg |
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| Methionine | 0.699mg | 0.779mg |
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| Phenylalanine | 0.922mg | 1.028mg |
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| Valine | 1.216mg | 1.356mg |
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| Histidine | 0.695mg | 0.775mg |
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| Cholesterol | 78mg | 67mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g |
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| Omega-3 - DHA | 0.772g |
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| Omega-3 - EPA | 0.127g |
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| Omega-3 - DPA | 0.168g |
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| Monounsaturated Fat | 3.544g |
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| Polyunsaturated fat | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories 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
95%
64%
Minerals Daily Need Coverage Score
64%
33%
Comparison summary
Which food is lower in Sugar?
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Milkfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Milkfish is lower in Saturated Fat (difference - 1.911g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.