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  6. Swordfish vs. Millet raw

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.

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.
Swordfish
Swordfish
3
:
7
Millet raw
Millet raw
Contains more Potassium +155.9%
Contains more Selenium +2437%
Contains more Calcium +33.3%
Contains more Iron +568.9%
Contains more Magnesium +225.7%
Contains less Sodium -94.8%
Contains more Zinc +115.4%
Contains more Copper +1530.4%
Contains more Manganese +12453.8%
Equal in Phosphorus - 285
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Potassium +155.9%
Contains more Selenium +2437%
Contains more Calcium +33.3%
Contains more Iron +568.9%
Contains more Magnesium +225.7%
Contains less Sodium -94.8%
Contains more Zinc +115.4%
Contains more Copper +1530.4%
Contains more Manganese +12453.8%
Equal in Phosphorus - 285

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.
Swordfish
Swordfish
6
:
5
Millet raw
Millet raw
Contains more Vitamin A +∞%
Contains more Vitamin E +4720%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B6 +60.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +373%
Contains more Vitamin B2 +360.3%
Contains more Vitamin B5 +103.4%
Contains more Folate +4150%
Contains more Vitamin K +800%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +4720%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +96.1%
Contains more Vitamin B6 +60.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +373%
Contains more Vitamin B2 +360.3%
Contains more Vitamin B5 +103.4%
Contains more Folate +4150%
Contains more Vitamin K +800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
3
:
2
Millet raw
Millet raw
Contains more Protein +112.8%
Contains more Fats +87.9%
Contains more Water +687.3%
Contains more Carbs +∞%
Contains more Other +800%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Millet raw
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 Protein +112.8%
Contains more Fats +87.9%
Contains more Water +687.3%
Contains more Carbs +∞%
Contains more Other +800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Millet raw
Millet raw
Contains more Monounsaturated Fat +358.5%
Contains less Saturated Fat -62.2%
Contains more Polyunsaturated fat +56%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +358.5%
Contains less Saturated Fat -62.2%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Millet raw Opinion
Net carbs 0g 64.35g Millet raw
Protein 23.45g 11.02g Swordfish
Fats 7.93g 4.22g Swordfish
Carbs 0g 72.85g Millet raw
Calories 172kcal 378kcal Millet raw
Fiber 0g 8.5g Millet raw
Calcium 6mg 8mg Millet raw
Iron 0.45mg 3.01mg Millet raw
Magnesium 35mg 114mg Millet raw
Phosphorus 304mg 285mg Swordfish
Potassium 499mg 195mg Swordfish
Sodium 97mg 5mg Millet raw
Zinc 0.78mg 1.68mg Millet raw
Copper 0.046mg 0.75mg Millet raw
Manganese 0.013mg 1.632mg Millet raw
Selenium 68.5µg 2.7µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg 0.05mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin B1 0.089mg 0.421mg Millet raw
Vitamin B2 0.063mg 0.29mg Millet raw
Vitamin B3 9.254mg 4.72mg Swordfish
Vitamin B5 0.417mg 0.848mg Millet raw
Vitamin B6 0.615mg 0.384mg Swordfish
Folate 2µg 85µg Millet raw
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg 0.9µg Millet raw
Tryptophan 0.265mg 0.119mg Swordfish
Threonine 1.035mg 0.353mg Swordfish
Isoleucine 1.088mg 0.465mg Swordfish
Leucine 1.919mg 1.4mg Swordfish
Lysine 2.168mg 0.212mg Swordfish
Methionine 0.699mg 0.221mg Swordfish
Phenylalanine 0.922mg 0.58mg Swordfish
Valine 1.216mg 0.578mg Swordfish
Histidine 0.695mg 0.236mg Swordfish
Cholesterol 78mg 0mg Millet raw
Trans Fat 0.056g Millet raw
Saturated Fat 1.911g 0.723g Millet raw
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g 0.773g Swordfish
Polyunsaturated fat 1.368g 2.134g Millet raw
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
39%
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 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 Cholesterol?
Millet raw
Millet raw is lower in Cholesterol (difference - 78mg)
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.