Swordfish vs. Monkfish — In-Depth Nutrition Comparison
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The main differences between Swordfish and Monkfish
- Monkfish contains less Vitamin B3, Selenium, Vitamin B6, Vitamin B12, and Phosphorus than Swordfish.
- Daily need coverage for Vitamin B3 from Swordfish is 42% higher.
- Monkfish has 2 times less Cholesterol than Swordfish. Swordfish has 78mg of Cholesterol, while Monkfish has 32mg.
Food types used in this article are Fish, swordfish, cooked, dry heat and Fish, monkfish, cooked, dry heat.
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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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Magnesium
+29.6%
Contains
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Phosphorus
+18.8%
Contains
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Zinc
+47.2%
Contains
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Copper
+27.8%
Contains
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Selenium
+46.4%
Contains
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Calcium
+66.7%
Contains
less
Sodium
-76.3%
Contains
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Manganese
+138.5%
Equal in Iron - 0.41
Equal in Potassium - 513
Contains
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Magnesium
+29.6%
Contains
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Phosphorus
+18.8%
Contains
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Zinc
+47.2%
Contains
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Copper
+27.8%
Contains
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Selenium
+46.4%
Contains
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Calcium
+66.7%
Contains
less
Sodium
-76.3%
Contains
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Manganese
+138.5%
Equal in Iron - 0.41
Equal in Potassium - 513
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
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Vitamin A
+180.4%
Contains
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Vitamin B1
+206.9%
Contains
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Vitamin B3
+261.8%
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Vitamin B5
+141%
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Vitamin B6
+122%
Contains
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Vitamin B12
+55.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+15.9%
Contains
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Folate
+300%
Contains
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Vitamin A
+180.4%
Contains
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Vitamin B1
+206.9%
Contains
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Vitamin B3
+261.8%
Contains
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Vitamin B5
+141%
Contains
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Vitamin B6
+122%
Contains
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Vitamin B12
+55.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+15.9%
Contains
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Folate
+300%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+26.3%
Contains
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Fats
+306.7%
Contains
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Water
+15%
Contains
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Other
+172.2%
Contains
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Protein
+26.3%
Contains
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Fats
+306.7%
Contains
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Water
+15%
Contains
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Other
+172.2%
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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| Rich in minerals |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 18.56g |
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| Fats | 7.93g | 1.95g |
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| Calories | 172kcal | 97kcal |
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| Calcium | 6mg | 10mg |
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| Iron | 0.45mg | 0.41mg |
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| Magnesium | 35mg | 27mg |
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| Phosphorus | 304mg | 256mg |
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| Potassium | 499mg | 513mg |
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| Sodium | 97mg | 23mg |
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| Zinc | 0.78mg | 0.53mg |
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| Copper | 0.046mg | 0.036mg |
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| Manganese | 0.013mg | 0.031mg |
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| Selenium | 68.5µg | 46.8µg |
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| Vitamin A | 129IU | 46IU |
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| Vitamin A RAE | 43µg | 14µg |
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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 C | 0mg | 1mg |
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| Vitamin B1 | 0.089mg | 0.029mg |
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| Vitamin B2 | 0.063mg | 0.073mg |
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| Vitamin B3 | 9.254mg | 2.558mg |
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| Vitamin B5 | 0.417mg | 0.173mg |
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| Vitamin B6 | 0.615mg | 0.277mg |
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| Folate | 2µg | 8µg |
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| Vitamin B12 | 1.62µg | 1.04µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.208mg |
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| Threonine | 1.035mg | 0.814mg |
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| Isoleucine | 1.088mg | 0.855mg |
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| Leucine | 1.919mg | 1.509mg |
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| Lysine | 2.168mg | 1.705mg |
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| Methionine | 0.699mg | 0.549mg |
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| Phenylalanine | 0.922mg | 0.725mg |
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| Valine | 1.216mg | 0.956mg |
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| Histidine | 0.695mg | 0.547mg |
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| Cholesterol | 78mg | 32mg |
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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%
24%
Minerals Daily Need Coverage Score
64%
48%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish contains less Sodium (difference - 74mg)
Which food is lower in Cholesterol?
Monkfish is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Monkfish 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 ($)