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Swordfish vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between swordfish and millet raw

  • Swordfish has more selenium, vitamin D, vitamin B12, and vitamin B3; however, millet raw is richer in copper, manganese, fiber, iron, and vitamin B1.
  • Swordfish's daily need coverage for selenium is 120% more.
  • Millet raw contains less cholesterol.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Millet, raw.

Infographic

Swordfish vs Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more PotassiumPotassium +155.9%
Contains more SeleniumSelenium +2437%
Contains more MagnesiumMagnesium +225.7%
Contains more CalciumCalcium +33.3%
Contains more IronIron +568.9%
Contains more CopperCopper +1530.4%
Contains more ZincZinc +115.4%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +12453.8%
~equal in Phosphorus ~285mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4720%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +373%
Contains more Vitamin B2Vitamin B2 +360.3%
Contains more Vitamin B5Vitamin B5 +103.4%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +4150%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +112.8%
Contains more FatsFats +87.9%
Contains more WaterWater +687.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +358.5%
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +56%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Millet raw DV% diff.
Selenium 68.5µg 2.7µg 120%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Copper 0.046mg 0.75mg 78%
Manganese 0.013mg 1.632mg 70%
Vitamin B12 1.62µg 0µg 68%
Fiber 0g 8.5g 34%
Iron 0.45mg 3.01mg 32%
Vitamin B1 0.089mg 0.421mg 28%
Vitamin B3 9.254mg 4.72mg 28%
Cholesterol 78mg 0mg 26%
Protein 23.45g 11.02g 25%
Carbs 0g 72.85g 24%
Folate 2µg 85µg 21%
Magnesium 35mg 114mg 19%
Vitamin B6 0.615mg 0.384mg 18%
Vitamin B2 0.063mg 0.29mg 17%
Vitamin E 2.41mg 0.05mg 16%
Choline 77.5mg 14%
Calories 172kcal 378kcal 10%
Vitamin B5 0.417mg 0.848mg 9%
Potassium 499mg 195mg 9%
Zinc 0.78mg 1.68mg 8%
Monounsaturated fat 3.544g 0.773g 7%
Fats 7.93g 4.22g 6%
Vitamin A 43µg 0µg 5%
Saturated fat 1.911g 0.723g 5%
Polyunsaturated fat 1.368g 2.134g 5%
Sodium 97mg 5mg 4%
Phosphorus 304mg 285mg 3%
Vitamin K 0.1µg 0.9µg 1%
Net carbs 0g 64.35g N/A
Calcium 6mg 8mg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.119mg 0%
Threonine 1.035mg 0.353mg 0%
Isoleucine 1.088mg 0.465mg 0%
Leucine 1.919mg 1.4mg 0%
Lysine 2.168mg 0.212mg 0%
Methionine 0.699mg 0.221mg 0%
Phenylalanine 0.922mg 0.58mg 0%
Valine 1.216mg 0.578mg 0%
Histidine 0.695mg 0.236mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Millet raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Swordfish
36%
Millet raw
Minerals Daily Need Coverage Score
64%
Swordfish
86%
Millet raw

Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 71)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Millet raw
Millet raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 92mg)
Which food is lower in Saturated fat?
Millet raw
Millet raw is lower in Saturated fat (difference - 1.188g)
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.
Which food is richer in vitamins?
?
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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.