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Swordfish vs. Mustard oil — In-Depth Nutrition Comparison

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The main differences between swordfish and mustard oil

  • Mustard oil contains less selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, potassium, vitamin B5, magnesium, and vitamin B1 than swordfish.
  • Daily need coverage for selenium for swordfish is 125% higher.
  • Swordfish is lower in saturated fat.

Food types used in this article are Fish, swordfish, cooked, dry heat and Oil, mustard.

Infographic

Swordfish vs Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1161%
~equal in Carbs ~0g

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
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +1570.1%
Contains more Poly. FatPolyunsaturated fat +1451.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Mustard oil DV% diff.
Fats 7.93g 100g 142%
Monounsaturated fat 3.544g 59.187g 139%
Polyunsaturated fat 1.368g 21.23g 132%
Selenium 68.5µg 0µg 125%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0mg 58%
Vitamin B6 0.615mg 0mg 47%
Protein 23.45g 0g 47%
Saturated fat 1.911g 11.582g 44%
Phosphorus 304mg 0mg 43%
Calories 172kcal 884kcal 36%
Cholesterol 78mg 26%
Vitamin E 2.41mg 16%
Potassium 499mg 0mg 15%
Choline 77.5mg 14%
Vitamin B5 0.417mg 0mg 8%
Magnesium 35mg 0mg 8%
Zinc 0.78mg 0mg 7%
Vitamin B1 0.089mg 0mg 7%
Iron 0.45mg 0mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.063mg 0mg 5%
Copper 0.046mg 0mg 5%
Sodium 97mg 0mg 4%
Calcium 6mg 0mg 1%
Folate 2µg 0µg 1%
Manganese 0.013mg 0mg 1%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 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 Mustard oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
72%
Swordfish
0%
Mustard oil
Minerals Daily Need Coverage Score
64%
Swordfish
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 9.671g)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 97mg)
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 ($)

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.