Swordfish vs. Oats — In-Depth Nutrition Comparison
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How are swordfish and oats different?
- Swordfish is higher in vitamin D, vitamin B12, vitamin B3, and vitamin B6; however, oats are richer in manganese, copper, vitamin B1, iron, fiber, and magnesium.
- Daily need coverage for manganese for oats is 213% higher.
- Swordfish has a lower glycemic index (0) than oats (59).
Fish, swordfish, cooked, dry heat and Oats 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 PotassiumPotassium | +16.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +405.7% |
| Contains more CalciumCalcium | +800% |
| Contains more IronIron | +948.9% |
| Contains more CopperCopper | +1260.9% |
| Contains more ZincZinc | +409% |
| Contains more PhosphorusPhosphorus | +72% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +37715.4% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +863% |
| Contains more Vitamin B6Vitamin B6 | +416.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +757.3% |
| Contains more Vitamin B2Vitamin B2 | +120.6% |
| Contains more Vitamin B5Vitamin B5 | +223.5% |
| Contains more FolateFolate | +2700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.013mg | 4.916mg | 213% |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Copper | 0.046mg | 0.626mg | 64% |
| Vitamin B1 | 0.089mg | 0.763mg | 56% |
| Iron | 0.45mg | 4.72mg | 53% |
| Vitamin B3 | 9.254mg | 0.961mg | 52% |
| Fiber | 0g | 10.6g | 42% |
| Vitamin B6 | 0.615mg | 0.119mg | 38% |
| Magnesium | 35mg | 177mg | 34% |
| Phosphorus | 304mg | 523mg | 31% |
| Zinc | 0.78mg | 3.97mg | 29% |
| Cholesterol | 78mg | 0mg | 26% |
| Carbs | 0g | 66.27g | 22% |
| Vitamin B5 | 0.417mg | 1.349mg | 19% |
| Vitamin E | 2.41mg | 16% | |
| Folate | 2µg | 56µg | 14% |
| Choline | 77.5mg | 14% | |
| Protein | 23.45g | 16.89g | 13% |
| Calories | 172kcal | 389kcal | 11% |
| Polyunsaturated fat | 1.368g | 2.535g | 8% |
| Vitamin B2 | 0.063mg | 0.139mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Calcium | 6mg | 54mg | 5% |
| Sodium | 97mg | 2mg | 4% |
| Saturated fat | 1.911g | 1.217g | 3% |
| Monounsaturated fat | 3.544g | 2.178g | 3% |
| Potassium | 499mg | 429mg | 2% |
| Fats | 7.93g | 6.9g | 2% |
| Net carbs | 0g | 55.67g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.234mg | 0% |
| Threonine | 1.035mg | 0.575mg | 0% |
| Isoleucine | 1.088mg | 0.694mg | 0% |
| Leucine | 1.919mg | 1.284mg | 0% |
| Lysine | 2.168mg | 0.701mg | 0% |
| Methionine | 0.699mg | 0.312mg | 0% |
| Phenylalanine | 0.922mg | 0.895mg | 0% |
| Valine | 1.216mg | 0.937mg | 0% |
| Histidine | 0.695mg | 0.405mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.8% |
| Contains more FatsFats | +14.9% |
| Contains more WaterWater | +730.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +377.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +62.7% |
| Contains less Sat. FatSaturated fat | -36.3% |
| Contains more Poly. FatPolyunsaturated fat | +85.3% |
