Swordfish vs. Bran raw — In-Depth Nutrition Comparison
Compare
The main differences between swordfish and bran raw
- Swordfish has more vitamin D, vitamin B12, vitamin B3, and selenium; however, bran raw has more manganese, vitamin B1, iron, fiber, phosphorus, and magnesium.
- Daily need coverage for manganese for bran raw is 244% higher.
- Bran raw has a higher glycemic index than swordfish.
Food types used in this article are Fish, swordfish, cooked, dry heat and Oat bran, 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.
| Contains more SeleniumSelenium | +51.5% |
| Contains more MagnesiumMagnesium | +571.4% |
| Contains more CalciumCalcium | +866.7% |
| Contains more PotassiumPotassium | +13.4% |
| Contains more IronIron | +1102.2% |
| Contains more CopperCopper | +776.1% |
| Contains more ZincZinc | +298.7% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +43207.7% |
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 EVitamin E | +138.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +890.8% |
| Contains more Vitamin B6Vitamin B6 | +272.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +140.7% |
| Contains more Vitamin B1Vitamin B1 | +1214.6% |
| Contains more Vitamin B2Vitamin B2 | +249.2% |
| Contains more Vitamin B5Vitamin B5 | +258.3% |
| Contains more Vitamin KVitamin K | +3100% |
| Contains more FolateFolate | +2500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.5% |
| Contains more FatsFats | +12.8% |
| Contains more WaterWater | +942.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +705.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +49.2% |
| Contains less Sat. FatSaturated fat | -30.5% |
| Contains more Poly. FatPolyunsaturated fat | +102.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.013mg | 5.63mg | 244% |
| Vitamin B1 | 0.089mg | 1.17mg | 90% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Fiber | 0g | 15.4g | 62% |
| Iron | 0.45mg | 5.41mg | 62% |
| Phosphorus | 304mg | 734mg | 61% |
| Vitamin B3 | 9.254mg | 0.934mg | 52% |
| Magnesium | 35mg | 235mg | 48% |
| Selenium | 68.5µg | 45.2µg | 42% |
| Copper | 0.046mg | 0.403mg | 40% |
| Vitamin B6 | 0.615mg | 0.165mg | 35% |
| Cholesterol | 78mg | 0mg | 26% |
| Vitamin B5 | 0.417mg | 1.494mg | 22% |
| Carbs | 0g | 66.22g | 22% |
| Zinc | 0.78mg | 3.11mg | 21% |
| Folate | 2µg | 52µg | 13% |
| Vitamin B2 | 0.063mg | 0.22mg | 12% |
| Protein | 23.45g | 17.3g | 12% |
| Vitamin E | 2.41mg | 1.01mg | 9% |
| Polyunsaturated fat | 1.368g | 2.766g | 9% |
| Choline | 77.5mg | 32.2mg | 8% |
| Calcium | 6mg | 58mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Calories | 172kcal | 246kcal | 4% |
| Sodium | 97mg | 4mg | 4% |
| Vitamin K | 0.1µg | 3.2µg | 3% |
| Saturated fat | 1.911g | 1.328g | 3% |
| Monounsaturated fat | 3.544g | 2.376g | 3% |
| Potassium | 499mg | 566mg | 2% |
| Fats | 7.93g | 7.03g | 1% |
| Net carbs | 0g | 50.82g | N/A |
| Sugar | 0g | 1.45g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.335mg | 0% |
| Threonine | 1.035mg | 0.502mg | 0% |
| Isoleucine | 1.088mg | 0.668mg | 0% |
| Leucine | 1.919mg | 1.374mg | 0% |
| Lysine | 2.168mg | 0.76mg | 0% |
| Methionine | 0.699mg | 0.335mg | 0% |
| Phenylalanine | 0.922mg | 0.908mg | 0% |
| Valine | 1.216mg | 0.964mg | 0% |
| Histidine | 0.695mg | 0.41mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
44%
Minerals Daily Need Coverage Score
64%
195%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.583g)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.