Swordfish vs. Brazil nut — In-Depth Nutrition Comparison
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How are swordfish and brazil nut different?
- Swordfish is higher in vitamin D, vitamin B12, and vitamin B3; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, manganese, and vitamin B1.
- Daily need coverage for selenium for brazil nut is 3361% higher.
- Swordfish has less saturated fat.
Fish, swordfish, cooked, dry heat and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.
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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 more MagnesiumMagnesium | +974.3% |
| Contains more CalciumCalcium | +2566.7% |
| Contains more PotassiumPotassium | +32.1% |
| Contains more IronIron | +440% |
| Contains more CopperCopper | +3689.1% |
| Contains more ZincZinc | +420.5% |
| Contains more PhosphorusPhosphorus | +138.5% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +9307.7% |
| Contains more SeleniumSelenium | +2698.5% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +80% |
| Contains more Vitamin B3Vitamin B3 | +3036.9% |
| Contains more Vitamin B5Vitamin B5 | +126.6% |
| Contains more Vitamin B6Vitamin B6 | +508.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +169.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +134.4% |
| Contains more Vitamin B1Vitamin B1 | +593.3% |
| Contains more FolateFolate | +1000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 1917µg | 3361% |
| Copper | 0.046mg | 1.743mg | 189% |
| Polyunsaturated fat | 1.368g | 24.399g | 154% |
| Fats | 7.93g | 67.1g | 91% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Magnesium | 35mg | 376mg | 81% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Saturated fat | 1.911g | 16.134g | 65% |
| Phosphorus | 304mg | 725mg | 60% |
| Vitamin B3 | 9.254mg | 0.295mg | 56% |
| Manganese | 0.013mg | 1.223mg | 53% |
| Monounsaturated fat | 3.544g | 23.879g | 51% |
| Vitamin B1 | 0.089mg | 0.617mg | 44% |
| Vitamin B6 | 0.615mg | 0.101mg | 40% |
| Fiber | 0g | 7.5g | 30% |
| Zinc | 0.78mg | 4.06mg | 30% |
| Cholesterol | 78mg | 0mg | 26% |
| Iron | 0.45mg | 2.43mg | 25% |
| Calories | 172kcal | 659kcal | 24% |
| Vitamin E | 2.41mg | 5.65mg | 22% |
| Protein | 23.45g | 14.32g | 18% |
| Calcium | 6mg | 160mg | 15% |
| Choline | 77.5mg | 28.8mg | 9% |
| Folate | 2µg | 22µg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B5 | 0.417mg | 0.184mg | 5% |
| Potassium | 499mg | 659mg | 5% |
| Sodium | 97mg | 3mg | 4% |
| Carbs | 0g | 11.74g | 4% |
| Vitamin B2 | 0.063mg | 0.035mg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 0g | 4.24g | N/A |
| Sugar | 0g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.135mg | 0% |
| Threonine | 1.035mg | 0.365mg | 0% |
| Isoleucine | 1.088mg | 0.518mg | 0% |
| Leucine | 1.919mg | 1.19mg | 0% |
| Lysine | 2.168mg | 0.49mg | 0% |
| Methionine | 0.699mg | 1.124mg | 0% |
| Phenylalanine | 0.922mg | 0.639mg | 0% |
| Valine | 1.216mg | 0.76mg | 0% |
| Histidine | 0.695mg | 0.409mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | 0g | N/A |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +63.8% |
| Contains more WaterWater | +1895.9% |
| Contains more FatsFats | +746.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +850% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -88.2% |
| Contains more Mono. FatMonounsaturated fat | +573.8% |
| Contains more Poly. FatPolyunsaturated fat | +1683.6% |
